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What’s the Deal with Fiber? Here’s Why It Matters More Than You Think
Fiber is a type of carbohydrate that your body can’t digest or absorb. Unlike other carbs that are broken down into sugars, fiber passes through your digestive system relatively intact and is eventually eliminated as waste. That might leave you wondering: If fiber just passes through, why is it so important?
Well, let me tell you—fiber is one of the most powerful nutrients you can include in your diet!
Where Fiber Comes From
You’ll find fiber in plant-based foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. There are two types of fiber—soluble and insoluble—and both play unique roles in your health:
- Soluble fiber dissolves in water and forms a gel-like substance in the gut. It helps slow digestion, stabilize blood sugar levels, and lower cholesterol.
- Insoluble fiber doesn’t dissolve in water. Instead, it adds bulk to stool and helps keep things moving through your digestive tract, preventing constipation and promoting regularity.
The Benefits of Fiber
Fiber isn’t just about keeping you regular—it offers a wide range of benefits for your overall health and well-being:
- Supports digestive health by promoting regular bowel movements and preventing constipation. It also lowers the risk of gastrointestinal issues like IBS, diverticulitis, and hemorrhoids.
- Lowers the risk of heart disease by binding to LDL (“bad”) cholesterol and excreting it. It also helps regulate blood pressure! This was one of the first facts I learned about fiber in my Intro to Nutrition class!
- Aids in weight management by helping you feel satiated for longer after a meal. This can reduce overeating and support healthy weight loss. Since fiber-rich foods tend to be lower in calories, they’re a great option for weight management!
- Promotes hormone and liver health by supporting detoxification in the body and metabolizing hormones. Fiber helps by binding to toxins and eliminating them, which decreases the work on the liver. This can lead to an improved hormone balance and can in turn benefit conditions like PCOS and endometriosis.
- Supports a healthy gut microbiome by feeding the healthy, or good bacteria, in the gut. Fiber is a prebiotic which is beneficial in supporting healthy bacteria growth and activity. The gut bacteria also ferments fiber which produces short-chain fatty acids (SCFAs) that support the body by reducing inflammation and supporting the immune system!
- Helps regulate blood sugar levels by slowing the digestion and absorption of sugar and carbohydrates in the GI tract. This helps prevent blood sugar spikes and crashes, or the blood sugar rollercoaster that I’ve been victim to. That being said, fiber is helpful in managing or preventing insulin resistance and type 2 diabetes. Read more about balancing blood sugar here!
- May reduce the risk of certain cancers by reducing inflammation, supporting gut health, and eliminating toxins more efficiently. Diets high in fiber have been associated with a lower risk of colon, breast, and pancreatic cancers.
“Eat More Fiber!”
My motto is “Eat More Fiber!”. Even though fiber is so important for overall health, we are not getting enough as a nation. The RDA, or recommended daily amount, of fiber is 25-36g. On average, Americans are getting 12g or less! Not reaching adequate fiber can lead to constipation, IBS, diverticulitis, and other health conditions.
Top 15 Sources of Fiber
- Chia seeds – 10g per 2 tbsp
- Flaxseeds – 9g per 2 tbap
- Navy beans – 9.6g per 1/2 cup cooked
- Lentils – 7.8g per 1/2 cup cooked
- Black beans – 7.5g per 1/2 cup cooked
- Split peas – 8.1 per 1/2 cup cooked
- Avocado – 6.7g per 1/2 avocado
- Raspberries – 8g per 1 cup
- Artichokes – 6.9 per 1 medium artichoke
- Pears – 5.5g per 1 medium pear
- Oats – 4g per 1/2 cup dry
- Quinoa – 5.2g per 1 cup
- Sweet potato – 4g per 1 medium sweet potato
- Broccoli – 5.1g per 1 cup
- Almonds – 3.5g per 1 oz
Check out our free downloadable PDF on more fiber-containing foods to add into your next meal here!
For more tips like this, check out our blog and social media!
Stay nourished!
Nourished Dietitians
