Focus On Fiber

Turns out your mom was right - you should be eating more veggies. This is probably not news to you, but I thought this could serve as a reminder about the importance of fiber in a world that is currently obsessed with protein.

You may have seen some headlines that only 5% of Americans eat enough fiber. That’s a pretty wild statistic, given the tremendous track record of positive health outcomes associated with high fiber diets. Everyone is looking for the latest and greatest supplement, when the real nutrition hack is to consistently eat more fiber-rich foods.

You can absolutely get bogged down in trying to create the perfect diet, but if you had to focus on one principle more than any other, you would do well to try to hit a daily fiber goal. If you have never paid attention to how much fiber you consume, it can be very illuminating. Many people I have worked with have been very surprised when they start tracking their fiber intake and discover how low it is. 

Fiber is the indigestible portion of food that is derived from plants. Your main sources will be fruits, vegetables, beans, lentils, peas, whole grains, nuts and seeds. There are two main types of fiber - soluble and insoluble, but there is no need to try to get certain amounts of each type. That just adds more complexity than is necessary and most plant-derived foods contain a mixture of fiber types.

A series of systematic reviews and meta analyses published in the Lancet in 2019 shows that the greatest health benefits were noticed among individuals who consumed between 25-29 grams of fiber per day. Evidence suggests that there is a positive dose-response curve - the more fiber you eat, the more health benefits you may receive. There is not a known upper limit to fiber. It’s really what your gut can tolerate. A good rule of thumb is to eat 14 grams of fiber for every 1,000 calories you eat. For women, the recommended amount is at least 25 grams, and for men at least 35 grams.

The list of health benefits associated with high-fiber diets is very long and includes:

Reduced LDL cholesterol

Reduced triglycerides

Increased satiety (decreased hunger)

Increased insulin sensitivity

Reduced blood sugar

Lower blood pressure

Lower risk of colorectal cancer

Reduced risk of type 2 diabetes

Most Americans only get between 10-15 grams of fiber per day. When attempting to increase your fiber intake, keep in mind that you don’t want to drastically increase your intake overnight. You should aim to slowly increase your daily fiber until you reach the recommended 25-35 grams consistently. If you try to add too much fiber to your diet, you may get uncomfortable symptoms like bloating, gas, diarrhea, or constipation. Try including some type of plant source at every meal or snack. 

Here are some of my favorite high-fiber snacks:

Air-popped popcorn

Prunes

Frozen berries in Greek yogurt

Apples

Baby carrots

There are also many fiber supplements on the market and if you are really struggling to get enough fiber each day, then that is a great starting point. However, I would urge you to try to get most of your fiber from your diet and not rely on a supplement. A fiber supplement is not the same as a whole-foods source in these ways:

- The act of chewing and the volume of food in your stomach adds to the    feeling of fullness to reduce hunger

- There are beneficial bacteria present on the surface of the fruits/veggies      that contribute to gut health

- There are synergistic effect of certain plant polyphenols present in    fresh foods 

- Fruits and veggies contain water and electrolytes to help with hydration

- Fiber supplements provide one type of fiber instead of a wide variety of    types

- Whole foods contain a wide variety of vitamins and minerals

With that being said, you don't have to get 100% of your fiber from whole, unprocessed foods either. Here are 3 high-fiber foods you may have not considered because they fall under the category of processed food:

1. Kaizen pasta and rice: Kaizen is a company that offers noodles that pack a major punch, with 15 grams of fiber per serving

2. Ole Mexican Tortillas can have up to 8 grams of fiber per tortilla

3. Thomas Light Multi-Grain English Muffins offer 8 grams per serving.

One practical tip is to attempt to get 8-10 grams of fiber at each meal. That will help you build the habit of including fiber-rich foods more regularly and will make the goal feel more achievable.

Things like bread, pasta, and cereal can still be a part of a healthful diet, especially if you choose high-fiber options. My challenge to you is to regularly check any nutrition label and see if you can find an option that has at least 5 grams of fiber per serving. Bonus points if it has 8 grams or more.  

If you'd like to sign up for my individualized coaching, you can work with me one-on-one.