Fiber is a type of carbohydrate that your body cannot digest or absorb. It passes through your digestive system mostly unchanged, but it has many important roles in your health and well-being. Fiber can help you prevent or manage various chronic diseases, such as diabetes, heart disease, and some types of cancer. Fiber can also help you maintain a healthy weight, lower your cholesterol, regulate your blood sugar, and improve your bowel function.
There are two main types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance in your gut. It can help lower your cholesterol and blood sugar levels by binding to bile acids and slowing down glucose absorption. Insoluble fiber does not dissolve in water and adds bulk to your stool. It can help prevent constipation and diverticular disease by speeding up intestinal transit.
Both types of fiber are beneficial for your health, and you should aim to get a mix of them from various food sources. The recommended intake of fiber for adults is 25 to 35 grams per day, but most Americans only get about half of that amount. To increase your fiber intake, you should eat more plant-based foods that are rich in fiber, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. You should also avoid processed foods that are low in fiber and high in fat, sugar, and salt.
In this blog post, we will explore the benefits of fiber for different aspects of your health and provide some tips on how to get more fiber in your diet.
Fiber and weight management
Fiber can help you manage your weight by making you feel full longer and reducing your appetite. High-fiber foods tend to be lower in calories and more filling than low-fiber foods. Fiber can also slow down digestion and absorption of nutrients, which means that you will have a more steady release of energy and less spikes and crashes in your blood sugar levels.
Studies have shown that increasing fiber intake can help people lose weight or prevent weight gain. For example, a meta-analysis of 15 randomized controlled trials found that increasing fiber intake by 14 grams per day resulted in an average weight loss of 1.9 kilograms (4.2 pounds) over four months. Another study found that eating 30 grams of fiber per day was associated with lower body weight, waist circumference, body fat percentage, and blood pressure.
To increase your fiber intake for weight management, you should eat more fruits and vegetables, especially those with edible skins and seeds. You should also choose whole grains over refined grains, such as brown rice instead of white rice or whole wheat bread instead of white bread. You can also add legumes, such as beans, lentils, chickpeas, or peas, to your soups, salads, or stews. Nuts and seeds are also good sources of fiber, but they are high in calories, so eat them in moderation.
Fiber and heart health
Fiber can help you lower your risk of heart disease by improving your cholesterol levels and blood pressure. Soluble fiber can bind to bile acids in your gut and prevent them from being reabsorbed into your bloodstream. Bile acids are made from cholesterol in your liver, so when they are excreted in your feces, your liver has to use more cholesterol to make new bile acids. This lowers the amount of cholesterol circulating in your blood.
Studies have shown that increasing soluble fiber intake can lower total cholesterol by 1.7% to 6.3% and LDL (bad) cholesterol by 2.2% to 7.6%. The effect is dose-dependent, meaning that the more soluble fiber you eat, the greater the benefit. The American Heart Association recommends getting at least 5 to 10 grams of soluble fiber per day to lower cholesterol.
Soluble fiber can also lower blood pressure by relaxing the blood vessels and reducing inflammation. A meta-analysis of 25 randomized controlled trials found that increasing dietary fiber intake by an average of 11.5 grams per day resulted in an average reduction of systolic blood pressure by 1.13 mmHg and diastolic blood pressure by 1.26 mmHg. Another study found that eating 30 grams of fiber per day was associated with lower systolic blood pressure by 3.35 mmHg and diastolic blood pressure by 2.58 mmHg.
To increase your soluble fiber intake for heart health, you should eat more oats, oat bran, barley, psyllium, flaxseeds, apples, pears, citrus fruits, berries, carrots, and beans. You can also take a fiber supplement, such as psyllium husk or inulin, but consult your doctor before doing so.
Fiber and diabetes
Fiber can help you prevent or manage diabetes by controlling your blood sugar levels and insulin sensitivity. High-fiber foods have a lower glycemic index (GI) and glycemic load (GL) than low-fiber foods. GI is a measure of how quickly a food raises your blood sugar levels after eating it. GL is a measure of how much a food raises your blood sugar levels per serving. Foods with a low GI and GL cause a slower and smaller rise in blood sugar levels than foods with a high GI and GL.
Studies have shown that eating a high-fiber diet can lower the risk of developing type 2 diabetes by 18% to 40% . A high-fiber diet can also improve glycemic control and insulin sensitivity in people with diabetes. For example, a meta-analysis of 28 randomized controlled trials found that increasing fiber intake by an average of 13 grams per day resulted in an average reduction of fasting blood glucose by 0.77 mmol/L and glycated hemoglobin (HbA1c) by 0.26% . HbA1c is a measure of your average blood sugar levels over the past three months.
To increase your fiber intake for diabetes prevention or management, you should eat more whole grains, legumes, nuts, seeds, fruits, and vegetables. You should also avoid refined grains, added sugars, and processed foods that are high in GI and GL. You can use the Glycemic Index Database to check the GI and GL values of different foods.
Fiber and digestive health
Fiber can help you improve your digestive health by preventing or treating various gastrointestinal disorders, such as constipation, diverticular disease, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and colorectal cancer.
Constipation is a common condition that affects about 16% of adults and 33% of older adults in the United States . It is characterized by infrequent or difficult bowel movements, hard or dry stools, abdominal pain or discomfort, bloating, and straining. Constipation can be caused by various factors, such as dehydration, lack of physical activity, medication use, or medical conditions.
Fiber can help prevent or relieve constipation by increasing the bulk and softness of the stool, which makes it easier to pass. Insoluble fiber can also stimulate the intestinal muscles to contract and move the stool along. Studies have shown that increasing fiber intake can improve stool frequency, consistency, and ease of passage . The recommended intake of fiber for treating constipation is 20 to 35 grams per day .
Diverticular disease is a condition that affects about 35% of adults over the age of 50 in the United States . It is characterized by the formation of small pouches (diverticula) in the wall of the colon. These pouches can become inflamed or infected (diverticulitis), causing symptoms such as abdominal pain, fever, nausea, vomiting, diarrhea, or bleeding.
Fiber can help prevent or treat diverticular disease by reducing the pressure in the colon and preventing the formation or rupture of diverticula. Studies have shown that eating a high-fiber diet can lower the risk of developing diverticular disease by 40%. A high-fiber diet can also reduce the symptoms and complications of diverticulitis by improving bowel function and reducing inflammation.
IBS is a common disorder that affects about 10% to 15% of adults in the United States . It is characterized by recurrent abdominal pain or discomfort associated with altered bowel habits (diarrhea or constipation) or bloating. The exact cause of IBS is unknown, but it may involve factors such as stress, food intolerance, gut microbiota, or visceral hypersensitivity.
Fiber can help treat IBS by improving bowel function and reducing abdominal pain or discomfort. However, the type and amount of fiber may vary depending on the subtype of IBS. For example, soluble fiber may be more beneficial for IBS with constipation, while insoluble fiber may be more beneficial for IBS with diarrhea. Studies have shown that increasing fiber intake can improve stool frequency, consistency, and ease of passage, as well as reduce abdominal pain, bloating, and gas in people with IBS . The recommended intake of fiber for treating IBS is 20 to 30 grams per day .
IBD is a group of chronic inflammatory disorders that affect the gastrointestinal tract, such as Crohn’s disease and ulcerative colitis. It affects about 3 million adults in the United States . It is characterized by symptoms such as abdominal pain, diarrhea, bleeding, weight loss, fever, and fatigue. The exact cause of IBD is unknown, but it may involve factors such as genetic predisposition, immune system dysfunction, gut microbiota, or environmental triggers.
Fiber can help prevent or treat IBD by modulating the gut microbiota, reducing inflammation, and promoting mucosal healing. Studies have shown that eating a high-fiber diet can lower the risk of developing IBD by 40% . A high-fiber diet can also improve the clinical outcomes and quality of life of people with IBD by reducing disease activity, relapse rate, hospitalization rate, and medication use .
Colorectal cancer is the third most common cancer and the second leading cause of cancer death in the United States . It affects about 4.5% of adults in their lifetime . It is characterized by the abnormal growth of cells in the colon or rectum. The exact cause of colorectal cancer is unknown, but it may involve factors such as genetic mutations, chronic inflammation, diet, lifestyle, or environmental exposures.
Fiber can help prevent or treat colorectal cancer by enhancing the elimination of toxins and carcinogens from the colon, modulating the gut microbiota, reducing inflammation, and regulating cell growth and differentiation. Studies have shown that eating a high-fiber diet can lower the risk of developing colorectal cancer by 10% to 50% . A high-fiber diet can also improve the survival and prognosis of people with colorectal cancer by reducing tumor recurrence, metastasis, and mortality .
To increase your fiber intake for digestive health, you should eat more fruits and vegetables with edible skins and seeds, such as apples, pears, berries, carrots, celery, tomatoes, cucumbers, squash, and peppers. You should also eat more whole grains with bran and germ intact, such as oats, barley, quinoa, buckwheat, millet, and amaranth. You can also eat more legumes with skins and seeds intact, such as beans, lentils, chickpeas, peas, soybeans, and edamame. Nuts and seeds are also good sources of fiber, but they are high in calories, so eat them in moderation.
Conclusion
Fiber is a vital nutrient that can help you improve your health and well-being in many ways. Fiber can help you prevent or manage various chronic diseases, such as diabetes, heart disease, and some types of cancer. Fiber can also help you maintain a healthy weight, lower your cholesterol, regulate your blood sugar, and improve your bowel function.
