5 Important Things To Know About Fiber

Generally when people talk about diet, they talk about protein, carbs, fat, and calorie counting. You may even hear a general mention of fruits and vegetables, but when was the last time you heard an in-depth discussion about fiber and gut health? Well if its not something you’ve heard about often, I want to talk to you about 5 important things to know about fiber.

1. What is Fiber & Where Is It Found?

Fiber is basically the threads that make up the tissue of plants. In regards to your diet this fiber is known as dietary fiber, or roughage. Its a type of carbohydrate that can not be digested by the human body. Due to the fact that it can’t be broken down by our bodies, it passes through our digestive tract pretty much intact, but what it does along the way is what’s important.

Here are some of the functions of dietary fiber.

Regulating digestion
Regulating blood sugar
Maintaining cholesterol levels

Dietary fiber is exclusive to a plant based diet and is not found in meat, dairy, or eggs.

2. Soluble Fiber & Insoluble Fiber

There are two different types of fiber that both important to have in your diet called soluble fiber and insoluble fiber. Most plant based foods have a mixture of both even though its not specified on the label.

Soluble Fiber

Soluble fiber dissolves or swells in water almost becoming a gel like substance. This is also soluble fiber interacts with the fluids in your gut. To give you a quick visual, think about the consistency of oatmeal when it sits in water. That’s a sign of a particular food being high in soluble fiber. Soluble fiber reduces cholesterol levels and stabilizes blood sugar levels. Foods that are high in soluble fiber are beans, fruits, and oats.

Insoluble FIber

Unlike soluble fiber, Insoluble fiber does not dissolve in water. The purpose of insoluble fiber is to add fecal bulk which is great for preventing constipation. All plant based foods, especially vegetables, wheat, wheat bran, rye, and brown rice, are full of insoluble fiber.

3. Fiber Fermentation & Gut Bacteria

Fiber fermentation is a process that both soluble and insoluble fiber goes through in the large intestine that result in the production of certain gases and acids that have many significant health benefits. Here are some of those health benefits.

Stimulation of good bacteria production in the colon
Stabilization of blood glucose which helps people avoid diabetes
Suppression of LDL (bad cholesterol) which helps avoid the hardening of arteries and heart disease
Increase of lower gut acid levels, which protects against cancerous polyp formations and helps the body absorb essential minerals such as iron, calcium and magnesium
Inhibition of inflammation by improving the protective layer in the lower gut
Stimulation of the immune system by boosting production of helper cells and other antibodies
Reduction in the number of dangerous conditions associated with an unhealthy diet, including obesity and a diverse array of gastrointestinal disorders such as inflammatory bowel disease, diverticulitis, Crohn’s disease and ulcerative colitis

There are 7 foods that are highest my list in regards to fiber.

Chicory Root
Jerusalem Artichoke
Dandelion Root
Garlic
Leeks
Onion
Asparagus

For more information about how to fix your gut health and increase good gut bacteria, read this article here.

4. How Much Fiber Should You Consume Daily?

Statistically the average adult only consumes about 15 grams of fiber per day which is nowhere near enough. I won’t give you an exact cookie cutter amount, but a good baseline minimum is around 20-25 grams per 1000 calories. This is only a minimum and in reality your fiber intake should end up much higher than this on a balanced plant based diet.

5. can you consume too much fiber?

Having too much fiber in your diet is a very unlikely circumstance, but it is possible. This can be caused by overeating foods that are very high in fiber. Here are some signs that you’ve consumed too much fiber.

Gas and bloating – caused by the expansion of soluble fiber.
Loose stool – caused by excess water retention in your fecal matter
Constipation – soluble fiber absorbs water and too much water absorption can harden fecal matter
Dehydration – fiber uses up a lot of water in your system so increasing fiber intake without increasing water intake can deprive your organs of water.

In order to avoid these issue, increasing fiber intake should be gradual process, not anything drastic because your body needs to acclimated to these dietary changes.

Tribe By Noire