Fiber plays a critical role in maintaining optimal health, nutritionists say. From nourishing gut microbiota and promoting heart health to stabilizing blood sugar levels and helping with weight management, fiber does all of that and more.
Since it is a type of carbohydrate that the body cannot digest, fiber passes through the digestive system relatively intact. And there is dietary fiber: soluble and insoluble. It is vital because promotes regular bowel movements, supports gut health, helps control weight, stabilizes blood sugar levels, and may lower cholesterol levels.
Men should aim to consume at least 30 to 38 grams per day, while women should consume at least 21 to 25 grams of fiber per day, the Mayo Clinic reports.
How does fiber help you?
“Fiber aids in digestion because insoluble fiber increases the bulk of your stool and helps it move through the digestive tract more efficiently. Fiber also stimulates the muscles in the intestines to promote rhythmic contractions known as peristalsis,” Fodor said.
“This movement helps move food through the digestive tract and prevents stagnation. Both types of fiber absorb water, which softens the stool and makes it easier for it to pass through the intestines.”
Constipation is caused by “excessively slow movement of undigested food residue” through a person’s large colon, said Dr. Joan Salge Blake, a registered dietitian nutritionist and professor of nutrition at Boston University.
“As this waste passes through the colon, water is absorbed, causing solid waste products called feces to form,” said Salge Blake, who also hosts the “SpotOn” health and nutrition podcast.
“If stool stays in the colon too long, too much water will be reabsorbed, creating hard, dry stool that will be more difficult and painful to pass,” he added.
“A high-fiber diet can act like a freight train to keep things moving in your GI tract. [gastrointestinal] and reduce the likelihood of constipation.
In general, a diet that meets your fiber needs might be effective in helping to relieve constipation and promote regular bowel movements, Fodo said.
“Insoluble fiber (whole grains, vegetables, fruits) add bulk to stool, which helps it move through the digestive tract. Soluble fiber (oats, legumes and some fruits) soften the stool until it becomes a gelatinous substance that facilitates its evacuation. she said.
Fiber can also act as a prebiotic, Fodor said, which is good for gut bacteria.
“A healthy gut microbiome is important for overall digestive function, including regular bowel movements,” he said.
To help with constipation, he said, natural ingredients that can be added to someone’s diet to increase fiber intake include psyllium husk, chia seeds, or flax seeds.
If you want to increase your fiber intake, Salge Blake advises doing it slowly and staying hydrated.
“If you add too much fiber at once, this can cause GI upset and also some negative social (gas) ramifications,” she said.
Also, don’t overlook sweating to avoid constipation.
“Physical activity is important. When you move, your GI tract moves. So staying active will help get things moving in your GI tract,” noted Salge Blake.
raspberries
Additionally, raspberries are high in fiber at eight grams per cup and are high in antioxidants like vitamin C and plant chemicals called flavonoids that also have antioxidant effects, Fodor said.
Beans
Along with lentils, add another member of the legume family, beans, to your diet to increase your fiber intake.
“A mere ½ cup of cooked beans will provide eight grams of fiber,” said Salge Blake. Beans also contain some viscous soluble fiber, she noted.
Oatmeal
Salge Blake said that oats are also a great source of viscous soluble fiber, which can help with constipation as mentioned above.
“A cup of cooked oats will provide four grams of fiber. Eat them cooked or as overnight oats for a fiber-rich way to start the day,” suggested Salge Blake.
kiwis
Here is another fruit that you may want to include in your high fiber diet.
“Kiwis contain a unique combination of fiber and polyphenols, which have been shown to support gut bacteria through a prebiotic effect and provide laxative benefits,” said Kara Landau, a prebiotic registered dietitian at Gut Feeling Consultancy and nutrition consultant for the Global Association for Prebiotics in Chicago.
Lentils
Lentils are a solid fiber-rich option because this food is high in protein, Waegelein said; adds a plant-based option for vegans and vegetarians.
“Lentils are an incredible powerhouse of nutrients rich in potassium, fiber and folate,” Fodor said, adding that one cup of lentils contains 16 grams of dietary fiber.
“Lentils are inexpensive, readily available, and easy to cook, making them a nutrient-dense, powerhouse food.”
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