Everything you need to know about fiber NaturalWellness.com

Following a healthy diet lowers disease risk, boosts immunity and makes it easier to achieve and maintain a healthy weight – even allowing us to live longer. (1This type of eating plan generally involves consuming mostly vegetables, fruits, lean proteins, and whole grains, while limiting sugary drinks and processed foods.

But there is another element that the Mayo Clinic fiber is ‘essential for a healthy diet’. (2)

Here’s what you need to know about fiber, including what it is, why it’s important, and how to get enough in your diet every day.

What is fiber?

Fibers are plant carbohydrates that, unlike other carbohydrates, the body cannot digest. Instead, it travels through the digestive tract without breaking down like other foods we consume.

There are two types of fiber:

• Soluble fiberthat dissolves in water and develops into a gel-like consistency
• Insoluble fiberthat does not dissolve in water and increases the size of our feces

What exactly does fiber optic do?

One of the main reasons for consuming enough fiber in our diet is that it helps our digestive system work more smoothly. Fiber is important in digestion for several reasons. One of them is that it softens our stools. Softer stools make our bowel movements easier, reducing the risk of becoming constipated or developing hemorrhoids. (2)

Another reason fiber is important for digestion is that it adds bulk to our stool, making it larger and firmer. If you tend to have loose stools, it may be because you don’t have enough fiber in your diet.

What else are fibers good for?

The benefits of fiber extend far beyond better digestion. Due to its effects on the gut microbiome (which refers to the bacteria in the intestines that help break down and process food), it can also reduce our risk of serious inflammatory conditions, such as:3)

Other health benefits of eating enough fiber include lower cholesterol levels, easier blood sugar control and better weight management. (2)

There are plenty of good reasons to make sure we get enough fiber in our diet!

The recommended daily fiber intake varies based on age, gender and how many calories we consume. So there is no one-size-fits-all answer to the amount of fiber you should consume daily. That said, it can be helpful to stay within a general range.

According to the Dietary Guidelines for Americans, 2020-2025the average adult woman should consume 22 to 28 grams of fiber per day (based on a daily diet of 1,600 to 2,000 calories), while the average adult man should aim for 28 to 34 grams of fiber per day (based on a daily diet of 2,000 up to 2,400 calories). daily calorie diet). (4)

Foods with the highest fiber content

One of the easiest ways to reach your recommended daily fiber intake is to consume foods rich in these indigestible carbohydrates. This includes fruits and vegetables, nuts and seeds, peas and beans, and whole grain food products.

To get the most bang for your buck and really increase your intake, some of the foods with the highest fiber content include: (5)

• Legumes, nuts and seeds – split peas (16 grams per cup, cooked), lentils (15.5 grams per cup, cooked) and black beans (15 grams per cup, cooked)
• Fruit – raspberries (8 grams per cup), pears (5.5 grams per medium fruit) and apples with peel (4.5 grams per medium fruit)
• Vegetables – green peas (9 grams per cup, cooked), broccoli (5 grams per cup, chopped and cooked) and turnip greens (5 grams per cup, cooked)
• Cereals – whole wheat spaghetti (6 grams per cup, cooked), barley (6 grams per cup, cooked) and bran flakes (5.5 grams per ¾ cup)

Additional ways to increase fiber intake

Eating fiber-rich foods is one way to get more of these carbohydrates into your diet. Another helpful approach is to take a fiber-rich dietary supplement.

Natural Wellness offers Fiber Support, a probiotic powder supplement that provides three grams of dietary fiber per serving. This provides approximately 12% of the daily fiber needed based on a 2,000 calorie diet.