By Dr. LaToya Roberts
Did you know that people who eat more fiber tend to live longer than those who eat fewer servings per week? The standard American diet consists of a lot of processed meat, fried foods, and refined grains—all of which have little to no fiber, so it isn’t surprising that 95% of Americans don’t consume enough fiber in their daily diet. Most healthcare professionals would agree that you should get about 25-35 grams a day.
Fiber comes in two flavors. Soluble fiber dissolves in water to form a gel solution in the intestine, which slows down digestion and provides a prolonged feeling of satiety and decreased appetite. This can make you feel fuller longer, which can help with weight management. Soluble fiber also causes a reduction in food glycemic index-and the sugar spikes from the food eaten- which again is beneficial for weight management. Not only does soluble fiber help regulate blood sugar levels, but also cholesterol levels by slowing down their absorption into the blood. Finally, dietary soluble fiber helps feed your good gut bacteria. Why do we care about gut bacteria you may ask? These commensal gut bacteria use soluble fiber as their “food source” and in turn, create for you healthy, short chain fatty acids, which improve gut barrier integrity, glucose and lipid metabolism, regulate the immune system, regulate the inflammatory response, and help with blood pressure management1. Food sources high in soluble fiber include oatmeal, chia seeds, nuts, beans, lentils, apples, pears, citrus fruits, carrots, blueberries, broccoli, peas, cucumbers, celery and oat bran.
The second fiber flavor is insoluble fiber, which does not dissolve in water. As such, it passes primarily intact through the digestive system, bulking up the stool, promoting bowel regularity and thereby prevents constipation. This type of fiber plays an important role in the body’s detoxification process. Almonds, walnuts, pumpkin seeds, beans, whole wheat, barley, quinoa, brown rice, legumes, leafy greens like kale are the best sources of insoluble dietary fiber.
Overall, fiber isn’t sexy, but an adequate fiber intake is associated with reduced risk for heart disease, stroke, hypertension, some gastrointestinal diseases, obesity, type 2 diabetes, and certain cancers. Who doesn’t want that? So, opt to increase fiber in your diet by eating more fruits, vegetables both raw and cooked, whole grains, peas, beans and legumes. Here are some suggestions.
- Raw carrots with nut butter or hummus and snap peas with a handful of mixed lightly salted nuts make a balanced snack.
- Add fiber to your breakfast cereal with a sprinkle of ground flaxseeds, wheat germ, coconut flakes or chia seeds and fresh berries.
- Remember to choose cereals that have a whole grain as their first ingredient, and don’t be fooled by fancy packaging or the word multigrain (which is NOT the same as whole grain).
- Eat a rainbow variety of fruits, and excite your taste buds by experimenting with new exotic ones. Persimmons and golden kiwi are the new favorites in my home.
- Try making smoothies, an excellent and convenient way to introduce more fiber in the diet.
REFERENCES:
- Nogal A, Valdes AM, Menni C. The role of short-chain fatty acids in the interplay between gut microbiota and diet in cardio-metabolic health. Gut Microbes. 2021 Jan-Dec;13(1):1-24. doi: 10.1080/19490976.2021.1897212. PMID: 33764858; PMCID: PMC8007165.
- Lattimer JM, Haub MD. Effects of dietary fiber and its components on metabolic health. Nutrients. 2010 Dec;2(12):1266-89. doi: 10.3390/nu2121266. Epub 2010 Dec 15. PMID: 22254008; PMCID: PMC3257631.
LaToya Roberts, DO practices internal medicine at Harbor Internal Medicine. Her office is located in Bayside Commons suite 105, 501 Bay Avenue.in Somers Point.
