Fabulous Fiber for Healthy Hearts, Guts, and More!

Those old ads from back in the day were kind of leading us astray–a better answer to “occasional irregularity” isn’t a “gentle, overnight” pill, a bottle of prune juice (yuck), or powder dissolved in water to guzzle and chase with more water. The more beneficial answer is found in consistent dietary habits. It is found in nature, or the grocery produce aisle. It is in plants that are as minimally processed as possible, and it does a whole lot more than just help us clean out our bowels (although that is quite handy). Yes, we’re talking fiber, that fabulous friend found in fruits, vegetables, legumes, and grains.

What is Fiber?

Fiber is a unique carbohydrate that passes through the digestive tract relatively intact. It isn’t broken down for energy like other carbohydrates. Currently fiber is divided into classifications of soluble and insoluble, although scientists hint that new findings on fiber may require rethinking these categories.

Insoluble Fiber

Like it says, this type of fiber doesn’t dissolve in water, but rather absorbs water like a superhero, which adds bulk to our stools. This is the fiber spoken of in ads that prevents constipation and keeps us “regular.” It is found in whole grains, nuts, seeds, vegetables, and fruit skins. If the texture of certain fruit skins is off-putting, stick to ones more enjoyable like apple or peach skins.

Pro Tip: Wash fruit skins thoroughly before eating to remove pesticide residue.

Soluble Fiber

You guessed it–it dissolves in water. The great part is that mixed with water it forms a gel-like substance that does many positive things for our health (hint: lower blood sugar and cholesterol). This wondrous stuff is found in oats, beans, lentils, apples, citrus fruits, and chia seeds.

We aren’t getting enough fiber!

Our intake of fiber has been declining for a long time. We can blame it on several factors, including an increase in animal product consumption (what used to be “rich people” food), a drastic increase in processed foods, and less availability of healthy, whole foods. Regardless, only 5% of adults eat the recommended daily amount of fiber, with the rest of us eating a dismal 50% or less than what we should.

What happens when we don’t eat enough fiber?

Studies beginning in the last century noted an alarming uptick of many diseases in those eating the “rich person” diet, i.e. creams, buttery rich sauces, sweets, meats, and decidedly less plant matter. Now we know that diets low in fiber lead to poor gut health and blood sugar control, higher cholesterol, and increased risk of diverticulitis and colorectal cancer. In our modern days the consumption of highly processed foods is a big causative factor.

The benefits of fiber

Let’s get on to the good news, which is all the benefits of fiber.

• Getting more fiber is linked with a lower risk of dying of any health condition, including heart disease. Yep. You read that right.

• Prevents constipation and hemorrhoids. 

• Helps improve blood sugar levels

• Reduces the risk of colorectal cancer and diverticulitis

• Lowers cholesterol

• “Feeds” healthy gut bacteria

• Helps us feel full and satisfied

How to get more fiber

Super! I’m sold on fiber! Now how do we get more of it in our diets? The simplest start is to add more whole plant foods like:

• Fruits and fruit peels

• Vegetables

• Whole grains 

• Beans and Legumes

• Nuts and Seeds

Now where have we heard about those before??

For packaged foods, look at the labels and go for five grams per serving or more of fiber.

Ideas:

• Eat high fiber toast 4+ grams with breakfast

• Eat high fiber cereal like oatmeal, cooked wheat, boxed cereal with 5+ grams of fiber and top with fresh fruit

• Put tons of veg, beans, nuts, seeds, etc in salads

• Buy high fiber tortillas and fill ‘em with veg and beans

You get the idea. A consistent diet of fiber rich plant foods will do more good than we even know, and as a bonus, that “occasional irregularity” (or frequent, for some), will occur less and less!

Disclaimer: The information in this article is for informational purposes only and should never be used as a substitute for direct medical advice from your doctor or other qualified clinician. Talk to your own medical professional before making any changes to your health practices.