Why It Is Essential To Be Eating Fiber With Every Meal
What is fiber?
Dietary fiber is a plant-based nutrient that is sometimes called roughage or bulk. It is a type of carbohydrate but, unlike other carbs, it cannot be broken down into digestible sugar molecules. Therefore, fiber passes through the intestinal tract relatively intact. Even though fiber cannot be digested, it is being moved down the digestive tract as nutrients are being digested, and can do some great things that positively impact our health.
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Soluble vs insoluble fiber
There are two types of fibers that we can intake, soluble and insoluble. Soluble fiber dissolves in water and slows down digestive time, while also lowering cholesterol and blood sugar levels. Both categories have fruits, vegetables, grains and nuts. Whether the food is dissolvable in water or not is the reasoning behind its category placement. Foods that fall under the soluble fiber category include:
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Avocados
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Sweet Potatoes
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Oranges
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Oats
Insoluble fiber on the other hand, does not dissolve in water and speeds up the passage of food through the digestive system, making it easier on our bodies to pass stool. Foods that fall under the insoluble fiber category include:
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Barley
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Zucchini
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Brown Rice
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Rye
Fiber supplements
First things first, if you can consume fiber from whole food sources, this is the best possible option. Eating whole foods as your main source of fiber instead of supplements promotes a healthy relationship with food, encourages cooking healthy, and challenges you to practice what you’re learning right now.
Fiber supplements really should be a last resort after you’ve exhausted consuming whole food rich in fiber and/or if you have a health condition per your doctor that requires you to consume them frequently.
The benefits of fiber
A high fiber rich diet can be beneficial to your entire body; from heart health to digestion ease. It aids your body in absorbing nutrients from food and eliminating toxins. It fills you up and helps you maintain more consistent energy levels. The benefits of a fiber rich diet are endless, and over time can even help you live longer. The following are some of the benefits fiber can have on your body.
Reducing cholesterol
Fiber’s presence in your digestive track can actually help to reduce your body’s cholesterol absorption. This is especially true if you take statins, which are medications to lower cholesterol. Fiber can also help with your cholesterol is you use fiber supplements like psyllium fiber.
Promoting healthy weight
High fiber foods, like fruits and vegetables, tend to be lower in calories. So including fruits and vegetables into your diet will not only give you the fiber you need, but it’s low in calories as well. Also, fiber’s presence can slow the digestion process in your stomach to help you feel fuller for longer.
Promoting blood sugar control
An increase in fiber intake can reduce blood glucose levels during the standard fasting blood glucose test, which is the blood sugar test taken the morning after an overnight fasting. A high fiber diet can also lower the glycated hemoglobin levels, which occurs when proteins in the blood mix with blood sugar. Glycated hemoglobin is associated with an increased risk of diabetic complications, so a high fiber rich diet can help decrease these complications.
Why you should be eating fiber at every meal
It supports stable blood sugar levels
There are many health benefits to eating enough fiber, particularly with your digestive system. Fiber acts to slow the rate of digestion, which can slow the rate of sugar being absorbed in the bloodstream, creating a vehicle for stabilizing blood sugars.
Eating whole foods rich in fiber, like vegetables, fruits, and whole grains which are also good sources of carbohydrates, will prevent blood sugar spikes, which can make you feel less than your best and also contribute to other health complications.
Helps Your Body Remove of Waste
Fiber, especially insoluble fiber, acts like a little broom that sweeps your intestines and colon of bacteria, build up in your intestines, and can reduce your risk for colon cancer.
Another digestion benefit to eating enough fiber in your diet is the movement of your intestines. This is what helps you maintain regular bowel movements and prevents constipation.
Cultivates a Healthy Gut
In addition to providing digestion health benefits, eating enough fiber is good for your entire body. We know the majority of our immune system lies within our gut so it’s imperative we take care of our gut health with eating enough probiotic-rich foods or prebiotic foods that promote healthy bacteria, regular bowel movements, regulate blood sugars, and better nutrient absorption.
Protects Your Heart Health and Cancer Prevention
Fiber also plays a role in heart health. In a nutshell, when you digest food it requires bile acids which are mostly made up of cholesterol. Your liver pulls cholesterol from the bloodstream to create bile acids which can reduce the amount of LDL, which is the cholesterol more closely associated with increased risk of cardiovascular disease.
So it’s important to pay attention to both your LDL and HDL. Additionally, fiber also plays a role in cancer prevention or reducing the risk for certain types of cancer.
Is a fiber rich diet beneficial?
A high fiber rich diet can be beneficial to your entire body; from heart health to digestion ease. It aids your body in absorbing nutrients from food and eliminating toxins. It fills you up and helps you maintain more consistent energy levels. The benefits of a fiber rich diet are endless, and over time can even help you live longer. The following are some of the benefits fiber can have on your body.
Digestion & IBS
Dietary fiber aids in improving digestion by increasing stool bulk and regularity, and by adding about 20-35 grams a day will help build your stool to aid in its movement through your bowels. Drinking lots of water will also help improve your digestive system. Fiber works best when it absorbs water, making your stool soft and bulky.
However, those who experience IBS should be cautious of adding this much fiber to their diet. So if you experience IBS symptoms, try to focus more on fruits and vegetables rather than grains. It also might be beneficial to take an anti-diarrheal medication 30 minutes before the fiber to reduce the possible side-effects.
Blood sugar regulation
An increase in fiber intake can reduce blood glucose levels during the standard fasting blood glucose test, which is the blood sugar test taken the morning after an overnight fasting.
A high fiber diet can also lower the glycated hemoglobin levels, which occurs when proteins in the blood mix with blood sugar. Glycated hemoglobin is associated with an increased risk of diabetic complications, so a high fiber rich diet can help decrease these complications.
Eating satisfaction
High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer. In addition, high-fiber foods tend to take longer to eat and have fewer calories for the same volume other foods have.
How to integrate fiber into your diet
Only 3% of Americans get their recommended amount of fiber daily. For women, it’s recommended to take in about 25 grams per day and for men to take in around 30-35 grams per day. While that might seem difficult at first, there are a variety of options from fruits and vegetables to quinoa and lentils that contain high amounts of fiber. And increasing the amount of fiber you take into your body could be a lot easier than you would imagine.
However it’s important to take it slow and remember too much of any one thing isn’t always the best approach. You may make the mistake of eating too many leaves, vegetables, and fruit, but not enough grains and pulses, which are the fibers that will keep you full. Or you could dive into it and add too much fiber too fast, which leads to excessive gas, bloating, and general discomfort.
Here are 4 easy ways to get fiber into your diet and your body:
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Replace refined grains, like white rice, with whole grains. (Brown rice, quinoa, chickpeas, lentils)
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Eat more high fiber fruits. (Eat them with the skin on to get the maximum amount of fiber)
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Add more pulses, the seeds of plants in the legume family, to your diet at least 3 times a week. (Beans, lentils, peas)
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Eat Avocados. (Just half of an avocado has 5 grams of fiber in it)
High fiber foods to add to your diet
There are a variety of foods out there that contain fiber, and some foods contain more fiber than others. If you are just starting to add fiber to your diet, it may be best to start with the lower fiber foods and then slowly begin to integrate more into your diet. However, if you already have a fiber consistent diet here are some high fiber foods that you should consider adding into your diet.
Raspberries
Raspberries are highly nutritious with a very strong flavor, and they’re loaded with vitamin C and manganese. One cup of raw raspberries contains about 8 grams of fiber. You can eat the raspberries as they are, or you can blend them together to make a raspberry dressing for salads.
Artichokes
Artichokes are a vegetable that is high in many nutrients, and it’s actually one of the world’s best sources of fiber. Just one artichoke can contain around 7 grams of fiber. When it comes to how to eat an artichoke, you can either eat it raw or roast it in the oven for a better taste.
Lentils
Not only are lentils an extremely inexpensive food, but they are also among the most nutritious foods in the world. They’re very high in protein and loaded with many important nutrients. One cup of cooked lentils contains about 13 grams of fiber. You can cook lentils to make a lentil soup and then spice it up with cumin, coriander, turmeric, and cinnamon.
Oats
Oats are one of the healthiest grains on the planet, and they are high in vitamins, minerals, and antioxidants. They contain a powerful soluble fiber called beta glucan, which has major beneficial effects on blood sugar and cholesterol levels. One cup of raw oats has almost 17 grams of fiber in it.
Pears
Pears are one of the best fruit sources of fiber, and it is both a tasty and nutritious fruit as well. Just one medium sized raw pear contains about 6 grams of fiber. Pears can be eaten on their own, or added to any other meal as a healthy fiber rich addition.
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Now that you know why fiber is important, the first step is to stock your pantry and fridge with a few fiber-rich foods so you can have them on hand for your meals. As you go to make each of your meals, be sure to check your plate to see what food items are great sources of fiber and if you’re missing fiber, refer back to the list to add some in. With practice, you’ll be easily able to recall which fiber-rich foods are easy to add to different types of meals!
Extra tips about fiber
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When incorporating more fiber into your diet, start slowly by adding 5 grams a day for the first two weeks, and then slowly start to incorporate more into your diet.
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If consumed too fast or in excess, fiber can cause bloating, cramps and even diarrhea. Let your body get used to having more fiber.
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People on a low-fiber diet should avoid high-fiber foods that make the intestinal tract work harder, like legumes, beans, whole grains and many raw or fried vegetables and fruits.
