Why You Should Eat Fiber?

I’m sure you’ve heard that eating more fiber is good for your health... But, how do you DRAMATICALLY increase your fiber intake?..

Simply put, fiber refers to carbohydrates that can’t be digested. It’s found in the plants that we eat, such as fruits, vegetables, grains, nuts and seeds, and legumes. It’s a part of the plant that our bodies can’t break down.

This is what happens when you eat fiber:

There are actually two types of fiber: soluble and insoluble. Soluble fiber dissolves easily in water and turns into a gel in the digestive track. It takes a long time to pass through the body and it slows the release of other nutrients into the blood. Insoluble fiber, on the other hand, doesn’t dissolve in water. It helps your body’s ability to bulk up stool and keeps food moving through your digestive system.
 

When you think of fiber benefits, think of what its name stands for:

“F” for Fullness. Since fiber adds bulk to the diet and slows down digestion, it takes up a lot of space in your stomach, which helps you feel full faster. In addition, when you eat foods that are high in soluble fiber, digestion is slowed down, which helps keep you feeling full longer. Fiber contains no calories. And while I don’t believe that counting calories is necessary, it’s a simple fact that more calories, or, energy, need to be leaving the body than entering it in order to lose weight. So, when we eat more fiber, we feel full without the extra calories, which can help us lose excess body fat.

“I” is for Insulin Control. Since fiber slows down digestion, sugar enters the blood more slowly. This helps keep insulin levels steady, too. Regardless of whether you want to burn fat, keep your current weight, or bulk up at the gym, maintaining normal blood sugar and insulin are invaluable to your long-term health to lower your risk of diabetes and heart disease.

“B” is for Beneficial Bacteria. Healthy bacteria are key players for good health. In our intestinal tracts, they help our bodies digest and absorb nutrients, synthesize certain vitamins, and fight against intruders, such as viruses and toxic cancer-forming carcinogens. In addition to boosting our immune system, they also send messages to our brain and help regulate metabolism. Since bacteria feed off of fiber in the gut, it’s important to give them what they need to do their jobs.

“E” is for Expectancy. Fiber may help lower cholesterol levels and reduce blood pressure, and getting enough of it may potentially add a few more years to your life. Research published in The American Journal of Clinical Nutrition found that adults who ate more than 28 grams of fiber per day had a 24 percent lower risk of disease-related death than those who ate less than 16 grams per day. 

And lastly, “R” is for Regulation. Just like a street sweeper goes through your neighborhood picking up rubbish, insoluble fiber sweeps through your gut, pushing waste along and promoting a regularly scheduled trip to the bathroom. Fiber keeps your digestive track clean, which may reduce your risk of colon cancer and other diseases.

Women should aim to get at least 25 grams of fiber into their diets every day. Men should aim for at least 28. Now, these numbers should come from eating whole plant foods, NOT from fiber supplements such as Metamucil or Citrucel. While fiber supplements can have some benefits, they lack the nutrients that whole plant foods contain.

You may be wondering, what plant foods are highest in fiber? Do you have any tips?

Yes!

You may have heard that you should get a healthy combination of both soluble and insoluble fiber. But, you really don’t have to worry so much if you’re eating a wide variety of vegetables and fruits.

And although whole grains such as oats and barley and legumes such as beans and peas are known to have some of the highest amounts of insoluble and soluble fiber, you can still get plenty of both even if you eat a grain-free or Paleo diet.

Brussels sprouts, asparagus, avocadoes, sweet potatoes, berries, oranges, and other citrus fruits contain high amounts of soluble fiber. These same vegetables and fruits also contain large amounts of insoluble fiber as well. Nature intended it that way. To get the most insoluble fiber, keep the peels and skins on fruits and vegetables as much as you can.