Fiber Up!

Dec 10 / Kathleen Belonga
As a National Board Certified Health and Wellness Coach, I hear a lot of conversations around nutrition. I also see many controversial social media nutrition "opinion" posts, particularly about protein, how much or how little, and the "best" sources. And yet, only some people are protein deficient. Although research shows protein is a vital component of a healthy diet, the much less talked about nutrient most people need is fiber. 

What is fiber? Fiber is a carbohydrate that the body cannot fully digest, yet it is essential for several critical bodily functions.

Most Americans fall drastically short of consuming adequate fiber each day. The statistics are alarming—current research shows that 95% of Americans do not meet the recommended daily fiber intake. According to the CDC, adults should consume 22 - 34 grams of fiber daily, while other experts in the field, like Full Plate Living, recommend 40 grams daily. The Academy of Nutrition and Dietetics recommends 14 grams of fiber per 1,000 calories consumed. Americans consume only about 16 grams of fiber daily - less than half of what is recommended. This widespread fiber deficiency is highly concerning, given the multitude of vital health benefits that a high-fiber diet provides. 

Let's explore some of the key advantages of getting sufficient fiber

Digestive Health and Regularity

Dietary fiber is essential for proper digestion and maintaining healthy bowel movements. The insoluble fiber in foods like vegetables, whole grains, wheat bran, nuts, and seeds adds bulk to stool, allowing it to pass through the digestive tract more easily.

Soluble fiber from sources such as fruits, oats, barley, and legumes like lentils and beans can help reduce constipation by drawing water into the intestines. Adequate fiber intake can prevent or alleviate uncomfortable issues like hemorrhoids, diverticulitis, and irritable bowel syndrome (IBS).

Chronic Disease Prevention

Extensive research shows that diets high in fiber-rich plant foods are associated with a significantly lower risk of developing various chronic health conditions, including:
  • Heart disease - Soluble fiber helps reduce LDL ("bad") cholesterol levels; learn more about this on the American College of Lifestyle Medicine website.
  • Type 2 diabetes - Fiber slows the absorption of sugar, improving blood sugar control
  • Certain cancers - Fiber may bind to cancer-causing compounds, expediting their removal from the body


Healthy Weight Management

High-fiber foods have fewer calories per gram and are digested more slowly than low-fiber, refined foods. This can promote feelings of satiety and prevent overeating. Fiber also helps regulate blood sugar levels, which prevents spikes in hunger. Some studies indicate that increasing your fiber intake by just 14 grams per day could result in a 10% decrease in calorie intake and progressive, sustained weight loss over time - all while feeling more satisfied from meals and snacks.

At this point, how can you go about increasing your daily fiber grams?

Here are some simple tips and resources to help:

Be sure to increase your fiber intake slowly and drink plenty of water to avoid any temporary digestive discomfort, such as gas or bloating, as your body adjusts. A simple, high-fiber diet can go a long way toward optimizing your health, maintaining regularity, and preventing chronic diseases for improved longevity.

Get your fiber today!





Originally posted on kathleenbelonga.com

Disclaimer: None of the information shared on our site is intended to diagnose, treat, cure, or prevent any medical condition. All information on our website is for educational purposes only and not meant to serve as nutritional recommendations or a substitute for medical advice, diagnosis, or treatment. If you have an injury or health concern, please consult your doctor or seek help from a qualified health provider. We may also use AI resources to assist in writing blogs occasionally.
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