Fiber: The Most Important Nutrient You Don't Absorb.

There are superfoods, and then there is FIBER. The unsung hero of nutrition.

It is estimated that 95% of American adults and children do not consume the recommended amounts of fiber. In fact, America's fiber crisis is so dire that the Dietary Guidelines for Americans has targeted it as a "nutrient of concern" since 2005.

Anecdotally, I can attest to this based on the conversations I have with clients each day. Even my most health-conscious and fastidious clients are often failing when it comes to getting adequate fiber.

What Is Fiber and Why Is It So Important?

So what's the big deal about fiber? First, it's not just about 'being regular' – this unsung hero of our diet plays a vital role in our overall health and longevity.

Fiber is a type of carbohydrate that the body can't absorb or digest, yet its benefits are surprisingly powerful. While our bodies efficiently break down most carbohydrates and proteins into smaller molecules for absorption, our digestive system lacks the necessary enzymes to break down fiber completely, allowing it to travel relatively intact through our digestive tract. This unique characteristic is actually where its magic lies!

There are two types of fiber. Soluble and Insoluble.

Soluble fiber dissolves in water to form a gel-like substance, which acts as food (aka, prebiotics) for our healthy gut bacteria (microbiome). As they feed on fiber, our gut bacteria ferment the fiber and produce beneficial anti-inflammatory molecules called short-chain fatty acids (SCFAs). The most commonly known SCFAs are butyrate, propionate, and acetate.

SCFAs play a role in maintaining gut health by supporting the integrity of the gut barrier, promoting mucus production, and modulating the immune response. SCFAs have also been linked to various health benefits, including reduced risk of diseases, including inflammatory bowel disease, colon cancer, and cardiovascular disease.

Additionally, soluble fiber binds cholesterol in the intestines, which aids its elimination from the body. Furthermore, natural sources of fiber contain phytosterols. Phytosterols have a very similar molecular structure to cholesterol, so they compete with and displace cholesterol in the intestines.

Fiber that isn't fermented is known as insoluble fiber, which travels intact through the colon. Insoluble fiber adds mechanical stretch to our stomach, helping us to feel satiated, and therefore, helps prevent overeating.

As it travels through our system, insoluble fiber absorbs water and helps move waste for elimination. Regular bowel movements are not only helpful for comfort and functionality, but they are crucial for ridding the body of unwanted toxins, hormones and other substances.

Both types of fiber support balanced blood glucose levels after meals.

Think of insoluble fiber as forming a lattice on the inside of the intestines, while soluble fiber fills in the holes of the lattice. This creates a barrier that prevents glucose, fructose and other unwanted components from entering the bloodstream.

There are several subtypes of soluble and insoluble fibers, some of which occur naturally in plant foods while others are synthetic. I recommend aiming to get your fiber from whole, real foods whenever possible. Food sources of fiber tend to be more complete and offer the full range of health benefits. Fiber-rich foods also typically contain beneficial antioxidants, vitamins, minerals and polyphenols.

Some people may need a supplement to achieve their fiber goals. I recommend choosing a high-quality source that contains multiple types of fiber and inulin.

How Many Grams of Fiber Should I Consume Per Day?

The recommended intake for dietary fiber is 14 g of total fiber per 1,000 kcal based on research evidencing support for heart health. This translates to roughly 28-38 grams per day for most adults. Ultimately, if you prioritize getting one or more fiber-rich foods in each meal (and snacks too!), you are headed in the right direction.

What Foods Contain Fiber?

All fruits, vegetables, whole grains, and legumes contain some fiber, but certain foods stand out. Here are some foods that are high in soluble fiber:

• Apples

• Apricots

• Artichoke

• Avocados

• Barley

• Beets

• Black beans

• Broccoli

• Brussel sprouts

• Carrots

• Figs

• Flax seeds

• Guavas

• Hazelnuts

• Kidney beans

• Lima beans

• Nectarines

• Oats

• Pears

• Sunflower seeds

• Sweet potatoes

• Turnips

Some foods that are high in insoluble fiber:

• Almonds

• Apples (with skin)

• Artichoke

• Avocado

• Beans, lentils, and legumes of all kinds: kidney, garbanzo, black, edamame, split peas, lima, navy, white, etc.

• Beets

• Berries - blackberries, raspberries, blueberries, strawberries, etc.

• Cocoa

• Coconut (grated flakes or flour)

• Dried apricots, prunes, raisins, dates, and figs

• Flaxseeds

• Green peas

• Okra

• Oat bran

• Passionfruit

• Pears (with skin)

• Popcorn (plain)

• Potatoes and sweet potatoes

• Radishes

• Rutabaga

• Spinach

• Sunflower seeds

• Turnips

• Walnuts

• Wheat bran and wheat germ

• 100% whole grain pasta and bread.... And other whole grains such as quinoa, barley, sorghum, amaranth, millet, oatmeal, and rye.

Fiber Facts: The Take-Aways

The bottom line? Fiber is a nutritional powerhouse with a wide range of health benefits that go well beyond the belly. By incorporating a variety of colorful, plant-based foods into your daily diet, you can boost your fiber intake and reap the rewards of a happy gut and a healthier you.

Fiber from food is ideal, but if you need a supplement to achieve fiber goals, choose a high-quality source that contains multiple types of fiber and inulin.

Pro-Tip: If you find that fiber-rich foods give you gas or bloating, try taking digestive enzymes with meals.

Interested in working together? Visit Jensen Wellness learn more and to get in touch.

xo, Emily