The Power of Fiber

Everyone hears about “fiber” and how it is important in our diets, but many really don’t understand what fiber really is and the role it plays in gut health, as well as in our over-all health.

Fiber is a carbohydrate, but unlike simple carbohydrates as found in breads and sweets, it cannot be broken-down or digested. Fiber has many functions. It helps regulate the body’s use of sugars. It slows down digestion. It prevents constipation. It is considered a “pre-biotic” for our gut and helps develop a diversified gut bacteria.

There is some data to show that the intake of high fiber foods helps to decrease cholesterol by decreasing its absorption from food. The intake of adequate fiber might also decrease the incidence of colorectal cancer and heart disease, as well as controlling blood sugar spikes. Dr. Joel Fuhrman thinks that fiber is so important that it should be thought of as an essential food group and vital nutrient.

Estimates about our hunter-gatherer ancestors of the old stone age (Paleolithic Era from about 2.6 million years ago to around 10,000 years ago) is that they consumed about 100 to 150 grams of fiber a day! In our era, it is estimated that the average American’s intake of fiber is about 15 to 16 grams a day and that about 95% of Americans do not get enough fiber each day. General recommendations are that women should ingest at least 24 grams of fiber a day and men at least 38 grams. Some dietary experts recommend as much as 50 to 100 grams per day.

Bacteria live all over our bodies, both inside and outside. A large number live in the gut, mainly in the large intestine. About 500 to 1,000 different species of bacteria make up the gut bacteria. Most of the food we eat is processed and the nutrients absorbed in the small intestine. Fiber from food reaches the large intestine undigested, BUT the bacteria in the large intestine produce enzymes that help break-down fiber. The fiber is thus a “food” for the bacteria of the large intestine and in that way helps them to flourish. A lot of research is presently being done about the gut “microbiome,” as well as the microbiome of other organs of the body and how these inherent microbes help to keep us healthy.

There are two main types of fiber in food, soluble fiber, which dissolves in water, and insoluble fiber, which does not dissolve in water.

Soluble fiber creates a gel in the intestine and feeds the good bacteria. The skins of fruit, like apples and pears, and the peel and pulp of citrus fruits are high in pectin and are in this group. Soluble fiber helps people feel full and can help with weight management.

Insoluble fiber comprises cellulose and hemicellulose and remains intact as it moves through the GI system. It adds bulk to stool which makes it soft and prevents constipation. Most fruits, vegetables, beans, and whole grains contain a combination of types of fiber.

Our modern diet, with its overabundance of meat and sugar (neither of which contain fiber), has contributed to a decrease in number and variety of our gut bacteria. This makes it more difficult for our bodies to break down fiber. Most fiber-containing foods contain both soluble and insoluble types of fiber. So, the best idea, to increase the fiber in your diet, is to eat a wide variety of fruits, vegetables, raw nuts, and whole grains. That way you will be sure to get sufficient amounts of both types of fiber.

Here are some general ideas for you to help you increase your fiber intake:

1. Eat whole fruits instead of drinking fruit juice. The juices contain little or no fiber and are often high in sugar.
2. Pick foods with whole grain. Change from eating white bread to whole wheat or sprouted grain bread. Instead of eating flour tortillas, reach for corn or whole wheat tortillas. Substitute white rice with brown, black, or wild rice, and use other whole grains like farro, barley, quinoa, oats.
3. Add additional vegetables to your foods. For example, I often make a vegetable curry, usually with garbanzo beans and cubed sweet potato (onions and garlic, of course), but there are times that I add some of the odds and ends of other vegetables that might be in my refrigerator. Sometimes I add another type of bean or celery, broccoli, or spinach. I often add finely chopped carrots and a little finely chopped spinach to spaghetti sauce. Salads can be made with a great variety of vegetables in addition to lettuce and tomatoes.
4. When your breakfast is made up of a whole grain cereal, especially a cooked one, you can start your day with 20% or more of your daily fiber intake.
5. Snack on crunchy, raw vegetables instead of cookies, crackers etc. You can add a healthy dip, such as hummus, which also adds fiber. Popcorn, made without butter or oil, is a high fiber snack.
6. Eat beans, peas, or lentils on a daily basis. Think of making 2 to 3 days a week “meatless days.” Substitute beans for animal protein. Having meatless days is good for your health and good for the planet.

Here is the way I start my day with a good fiber intake:

Good luck with increasing the fiber in your diet. Now that you know how important it is to your general health and your gut health, it should prove to be a motivating factor for you!