If you’re like most people, chances are that your diet does not provide you with the fiber you really need. The Journal of the American Medical Association indicates that we should consume between 25 and 35 grams of fiber a day; however, the average American consumes between 10 and 15 grams a day. The typical American diet is rich in fats, carbohydrates, and animal protein, but low on fiber. Consequently, conditions such as constipation and obesity, and diseases such as type II diabetes, certain cancers, heart disease, and others are now on the rise [1]. This is what makes fiber a very important element of a healthy diet.
But what exactly is fiber? It’s the part of plant foods that our system cannot digest. Unlike macronutrients, fiber is not absorbed in the small intestine and it passes almost intact through our digestive system. Its main function is to help waste and toxins move along the intestinal tract. There are two major groups. Dietary fiber is defined by the Institute of Medicine (IOM) as nondigestible carbohydrates and lignin that are intrinsic and intact in plants, including some resistant starch. Functional fiber, on the other hand, include fibers that are added to foods (or provided as supplements) and that have shown to have health benefits. Some functional fibers include isolated nondigestible plant, animal, or commercially produced carbohydrates [2].
Fiber is very important because, when you don’t eat enough, your body will feel it and you may end up with mild to severe constipation. A low-fiber diet is also related to a higher rate of colon cancer, heart disease, high cholesterol, high blood pressure, high blood sugar and chronic inflammation. In the World Health Organization Technical report on the prevention of chronic diseases, convincing evidence is provided that a high-fiber intake is accompanied by a reduced risk for weight gain. There’s also evidence that a fiber-rich diet helps prevent type II diabetes [3].
According to a study:
A substantial health benefit is reached if a daily fiber intake of more than 40 g or 20 g per 1000 calories is achieved, while a distribution of 50% insoluble to 50% water-soluble fiber is recommended [3].
Guidelines on fiber intake usually do vary, with some guidelines recommending higher portions than others. For instance, consuming 40 g of fiber is highly recommended for people with a higher risk of developing diabetes, as cited above. But the Dietary Guidelines for Americans say the adequate intake is 14 g per 1,000 calories, or 25 g per day for women and 38 g per day for men [4].
There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and produces a gelatinous substance that can help lower blood lipids and glucose. On the other hand, insoluble fiber absorbs water and creates volume in the intestines, helping everything move along. Both are very important and beneficial.
Foods that provide soluble fiber include oats, beans, peas, cucumbers and apples. Foods that provide insoluble fiber include whole wheat, cabbage, leafy greens, celery and nuts. Both types of fiber help you feel fuller longer and promote complete and regular elimination. Some fruits and vegetables contain both soluble and insoluble fiber. A fiber-rich diet with a high proportion of fruit and vegetables, whole grain cereals, and legumes has the advantage of slower digestion and nutrient absorption [3].
The problem today is that many people base their diet on processed foods; and things like instant soups, pizza, breads and cookies provide little to no fiber and often are loaded with refined flour, sugar, salt and fat, which can have the exact opposite effect fiber has on your system. And this problem is not exclusive to adults. American children and teenagers usually have a very low-fiber diet too.
Although the Dietary Guidelines for Americans has consistently identified fiber as an important nutrient for children and adults alike, the most recent survey of usual nutrient intakes in the U.S. population indicated that children and adolescents consume approximately one-half of the current DRI intake recommendation [2].
A low fiber intake can lead to constipation, overweight or obesity, which increases the odds of developing diabetes.
The many health benefits of fiber include:
- It can helping control your blood sugar by decreasing your insulin and glucose levels
- It brings a beneficial effect on inflammation
- It contributes to heart health
- It improves intestinal health by helping the body eliminate waste and toxins properly and avoiding all kinds of digestive conditions.
- It slows down the resorption of carbohydrates and nutrients in the small intestines
- It causes longer chewing and, with it, an earlier satiety feeling with small energy density and high nutrient content
- It brings a long-lasting feeling of satiety
- It promotes a delayed stomach drainage
- It reduces the risk of weight gain
- It prevents chronic diseases such as type II diabetes, colon cancer, high cholesterol, high blood pressure and chronic inflammation
Keep in mind that you should increase your fiber intake gradually, so don’t overload your system. Equally important is drinking enough water, because fiber and water work together to keep you healthy.
How to include more fiber in your diet
There are very simple ways to increase your daily fiber intake without having to make drastic changes in your diet. Here are some tips on how to include more fiber in your daily diet.
Replace white bread with whole grain bread.
Whole grain products such as bread are a great source of fiber. Changing your white bread or bread pastries for whole grain alternatives can significantly boost your fiber intake and have very positive effects in your metabolism.
Bread and rolls are used as staple foods and supply 31% of men’s and 21% of women’s total dietary fiber intake. Essential amounts of dietary fiber are derived from wholemeal bread (14% men, 17% women) [3].
You can also consider changing your pasta and rice for whole grain alternatives. Basically, changing all your refined wheat or refined grain products for whole grain products is a great strategy to increase your daily fiber intake in a subtle way that brings great benefits.
Eat 5 portions of fruits and vegetables a day.
Another great way of adding fiber to your diet is by consuming at least 5 portions of fruits and vegetables a day. In this case, it is highly recommended and very important to eat your fruits and vegetables in their natural state, either raw or cooked; but not as juices, because these don’t provide the same nutrients nor benefits. Eating 2 portions of fruits and 3 of vegetables daily is ideal. You can add them as side-dishes or ingredients in your meals or you can eat them as snacks.
Include more cereals and grains in your diet.
You can add more fiber to your diet by including nuts, almonds, sunflowers or peanuts as regular snacks or ingredients in your meals. Eating a little bunch of grains a day is more than enough. Fiber-rich cereals is also a great alternative.
Don’t forget eating legumes.
One portion of beans supplies 2 to 4 g of fiber in a mixture of soluble and insoluble fibers. Beans are also a great and healthy source of carbohydrates. You can add beans, lentils, edamames, chickpeas or garbanzo beans as a side-dish or as an ingredient for salads or dishes [3].
Prefer foods and products with added fibers.
If you go to the supermarket to buy cereals, breads or wheats, prefer those that show they have added fiber or that are a good source of fiber in their labels. If you are choosing from different brands or presentations, make a habit of identifying those ingredients so you can make a better choice.
Prefer fibers from foods instead of supplements.
It’s better to increase your fiber intake mainly by changing your eating choices and by following a healthy balanced diet, than by taking supplementation. Supplements are a practical way of increasing your fiber intake but only in the case your doctor prescribes it for the treatment of certain conditions. It is important to ask your doctor before taking any supplementation so they can prescribe you the right amount.
Contact us
At LIMARP International Center of Excellence for obesity, all patients, regardless of if they have surgery or not, receive comprehensive nutritional advice to ensure that their diets always have enough healthy fiber and nutrients. Our integral bariatric plans include medical treatment, nutritional guidance, psychological counselling, personalized fitness plans and long-term follow up. Call LIMARP today to find out how we can help you: +52 (664) 686 2542 or fill out a contact form at www.limarp.com to receive a free evaluation.
References
[1] R. S. Mehta, “Dietary Fiber Benefits,” Dietary Fiber Benefits, vol. 50, no. 2, pp. 66–71, 2005.
[2] S. Kranz, M. Brauchla, J. L. Slavin, and K. B. Miller, “What Do We Know about Dietary Fiber Intake in Children and Health? The Effects of Fiber Intake on Constipation, Obesity, and Diabetes in Children,” Adv. Nutr., vol. 3, no. 1, pp. 47–53, Jan. 2012, doi: 10.3945/an.111.001362.
[3] K. Kaline, S. Bornstein, A. Bergmann, H. Hauner, and P. Schwarz, “The Importance and Effect of Dietary Fiber in Diabetes Prevention with Particular Consideration of Whole Grain Products,” Horm. Metab. Res., vol. 39, no. 9, pp. 687–693, Sep. 2007, doi: 10.1055/s-2007-985811.
[4] U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services, Dietary Guidelines for Americans 2010, 7th ed. Washington, D. C.: Government Printing Office, 2010. [Online]. Available: https://health.gov/sites/default/files/2020-01/DietaryGuidelines2010.pdf