Fiber Faux Pas
Common Symptoms That Scream 'More Fiber, Please!
What Is Fiber?
Fiber is the part of plant foods that our bodies cannot break down during digestion. It plays a large part in bulking our stool and maintaining healthy bowel movements. There are two types of fiber, soluble and insoluble. Soluble fiber is dissolvable in water and contributes to slowing our digestion down. Insoluble fiber holds on to water, bulking up your stool.
Why Is Fiber Good For You?
Lowers cholesterol by binding to bile, which contains cholesterol, and removing it from the body.
Regulates constipation by pulling water into the colon, which contributes to regular and healthy bowel movements.
Regulates blood sugar by slowing down digestion.
Reducing risk of intestinal cancer by preventing build up in the colon and sluggish digestion.
Improves weight management by helping you feel full longer. Fiber-containing foods also have the benefit of being low calorie.
Reducing risk of Type 2 diabetes and cardiovascular disease. Studies show that high fiber intake is linked to a lower risk of metabolic syndrome, which is a combination of factors that increase the risk of diabetes and heart disease. These contributing factors include high blood pressure, high insulin levels, excess weight, high triglycerides levels, and low levels of HDL (good) cholesterol.
How Much Fiber Should I Eat?
Currently, dietary guidelines in America recommend 38g for the average male and 25g for the average female. Please note that if you are not used to consuming a high amount of fiber, you should increase your intake gradually. Increasing your intake too quickly may cause constipation. It is also very important to stay hydrated! The recommended dose of water is 8 glasses per day.
Is Your Body Craving More Fiber? Look Out for These Signs:
Constant Hunger: Fiber helps you feel full longer. If you're always hungry, despite regular meals, it might be time to increase your fiber intake.
Frequent Constipation: One of fiber's key roles is aiding digestion. Struggling with infrequent or difficult bowel movements? More fiber might be the solution.
Unstable Blood Sugar Levels: Fiber helps slow down sugar absorption, promoting stable blood sugar. Experiencing spikes and drops? Fiber could help.
High Cholesterol: Soluble fiber can help lower cholesterol levels. If you've been advised about high cholesterol, consider boosting your fiber intake.
Weight Gain or Difficulty Losing Weight: With its roles in satiety and healthy digestion, insufficient fiber may make weight management more challenging.
Feeling Fatigued: Poor dietary habits, including low fiber intake, can impact energy levels. If you're always tired, your diet might need a closer look.
Irritable Bowel Syndrome (IBS) Flare-ups: For those with IBS, fiber (especially the right kind) can help manage symptoms. Notice more flare-ups? Assess your fiber sources.
Frequent Heartburn or Acid Reflux: A diet high in fiber can reduce the occurrence of acid reflux. Experiencing these discomforts regularly? Fiber might help.
Poor Skin Health: Surprisingly, fiber helps your body rid itself of toxins, which can improve skin health. Struggling with skin issues? Evaluate your fiber intake.
Feeling Bloated or Gassy: If you're often bloated or have gas, it could be a sign of poor digestion. Proper fiber consumption can aid in better digestion.
How Can I Get More Fiber In My Diet?
The simplest way to put it is to eat more plant-based foods. By eating these foods at every meal, you are already increasing your fiber intake. If you need help with how to get creative and add them to snacks and meals, here are a few tips:
Blend your fruits and vegetables into smoothies instead of juicing. This is also a great way to sneak in extra fiber and healthy fats from nuts and seeds!
Top off some yogurt with fruit, nuts, and seeds.
Start your meal off with a salad.
Snack on some raw veggies with hummus or guacamole
Choose whole-grain over white/wheat options.
Keep the skin on fruits and vegetables when edible.
Key thing to remember: While increasing fiber, do so gradually and increase your water intake to help your body adjust. If symptoms persist, consulting with a healthcare professional is always a wise decision.
Need more help with your diet? Schedule an appointment here.
References:
Chart of high-fiber foods. (2021, January 5). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
McKeown NM, Meigs JB, Liu S, Wilson PW, Jacques PF. Whole-grain intake is favorably associated with metabolic risk factors for type 2 diabetes and cardiovascular disease in the Framingham Offspring Study. Am J Clin Nutr. 2002;76:390-8.
Disclaimer: This content is intended for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
