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. America's fiber crisis is so severe that the Dietary Guidelines for Americans has targeted it as a "nutrient of concern" since 2005.

Anecdotally, I can attest this is true. I hear it every day in conversations with clients. Even my most health-conscious clients often fail to get adequate fiber.

Understanding the Importance of Fiber

So what's the big deal about fiber? It’s not just about 'being regular.' This unsung hero of our diet is crucial for overall health and longevity.

Fiber is a carbohydrate that the body cannot absorb or digest. Its benefits are surprisingly powerful. Our bodies break down most carbohydrates into smaller molecules for absorption. However, we lack the necessary enzymes to break down fiber completely. This allows it to pass through our digestive tract intact, which is precisely where its magic lies!

The Two Types of Fiber

There are two types of fiber: Soluble and Insoluble.

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

SCFAs help maintain gut health. They support the gut barrier's integrity, promote mucus production, and modulate the immune response. SCFAs have been linked to a reduced risk of several diseases, including inflammatory bowel disease, colon cancer, and cardiovascular disease.

Moreover, soluble fiber binds cholesterol in the intestines, promoting its elimination from the body. Natural fiber sources also contain phytosterols. These have a similar molecular structure to cholesterol, allowing them to compete with and displace cholesterol in the intestines.

On the other hand, fiber that is not fermented is known as insoluble fiber. This type travels intact through the colon. Insoluble fiber adds mechanical stretch to our stomach, helping us to feel satiated, thus preventing overeating.

By absorbing water, insoluble fiber helps move waste toward elimination. Regular bowel movements are vital for comfort and functionality. They also help rid the body of unwanted toxins, hormones, and other substances.

Both types of fiber contribute to balanced blood glucose levels after meals.

Think of insoluble fiber as forming a lattice within the intestines, while soluble fiber fills in the gaps of this lattice. This creates a barrier to prevent glucose and fructose from entering the bloodstream.

Choosing Whole Foods for Fiber Intake

There are several subtypes of soluble and insoluble fibers. Some occur naturally in plant foods, while others are synthetic. I recommend aiming to get your fiber from whole, real foods whenever possible. Fiber-rich foods are typically more complete, offering a wide range of health benefits. They also usually contain beneficial antioxidants, vitamins, minerals, and polyphenols.

Some people may need a supplement to meet their fiber needs. I suggest choosing a high-quality source that contains multiple fiber types and inulin.

Daily Fiber Intake Recommendations

How much fiber should you consume each day? The recommended intake is 14 g of total fiber for every 1,000 calories consumed, based on research supporting heart health. This translates to roughly 28-38 grams per day for most adults. Prioritizing one or more fiber-rich foods in each meal (and snacks too!) is a great way to head in the right direction.

Fiber-Rich Foods to Include in Your Diet

All fruits, vegetables, whole grains, and legumes contain fiber, but some foods are exceptionally high in fiber. Here are choices rich in soluble fiber:

• Apples

• Apricots

• Artichoke

• Avocados

• Barley

• Beets

• Black beans

• Broccoli

• Brussels sprouts

• Carrots

  
  

In contrast, here are some foods that are high in insoluble fiber:

• Almonds

• Apples (with skin)

• Beans and legumes

• Beets

• Berries (blackberries, raspberries, blueberries)

• Cocoa

• Coconut (grated flakes or flour)

  
  

Key Takeaways: The Importance of Fiber

The bottom line? Fiber is a nutritional powerhouse with numerous health benefits that extend far beyond digestion. By incorporating a variety of colorful, plant-based foods into your daily diet, you can significantly boost your fiber intake. This will lead to a happy gut and a healthier you.

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

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

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

xo, Emily