Having trouble with fiber?
Fiber basics and benefits
Fiber comes from the structural parts of plants such as stems, trunks, roots and leaves.
Fiber holds water, regulates bowel activity, and binds substances for removal out of the body.
It can be soluble or insoluble.
You can get dietary fiber from whole foods and functional fiber from foods fortified with fiber.
Fiber in the large intestine attracts water which helps soften the stool for passing.
Foods high in soluble fiber can help lower blood cholesterol by binding with bile acids for excretion out of the body and causing the liver to use more cholesterol to make new bile acids.
Soluble fibers can slow nutrient movement through the digestive system helping prevent blood sugar spikes.
Soluble fiber slows the transit of food through the upper intestines, pulls moisture into stools helping soften them, and can be fermented and used as energy for the lower intestine.
Insoluble fiber increases fecal weight and helps move waste through the system by absorbing water and providing bulk.
Fiber can reduce the risks of colon cancer by helping bind and remove bad agents from the gut.
Whole foods rich in fiber are usually lower in bad fats and sugars and help fill you up.
The FDA recommends 28 grams/day for 2000 calorie/day diet. A range of 19 to 38 grams/day considered safe and beneficial. Excessive fiber can steal minerals in your gut and hinder digestion.
4 essential fiber goals
Build your fiber intake up slowly and be consistent day to day.
Drink plenty of liquids. Fiber needs the water to work.
Use whole food (dietary) sources first and chose a variety. Use functional fiber sources to supplement.
Consider any food sensitivities and allergies and go organic preferably.
Healthy fiber sources
- Fruits – bananas, citrus, apples, blueberries, blackberries, raspberries, strawberries
- Vegetables – broccoli and cauli, avocado, cabbage, carrots, green beans, sweet potatoes, peppers
- Legumes – black-eyed peas, black beans, pinto beans
- Grains – oats, grits, whole grain breads and cereals
- Enriched tortillas such as Mission Carb Balance
- Oikos Triple Zero Yogurts
- Quest Bars
- Halo Top Ice Cream
- Supplements (Benefiber, etc.)
What are your favorite fiber sources?
