What's the Low Down on Fiber?

So you all know the importance of fiber in our diets. You can't get through a checkout line without seeing it on some magazine cover. But how much do you really know about fiber? Do you know why it is important to your overall nutrition and health? Or how to efficiently implement more fiber into your diet to get the most out of it? Do you even know what the definition of fiber is? Start here.

What fiber is and what it does that's so awesome

Fiber is the non-digestible portion of the 3 main types of carbohydrates; fruits, veggies and grains. Because it’s non-digestible, fiber can’t be absorbed into the body therefore it cannot be used as energy. So when you read about increasing your fiber intake, you have to take into account that you’ll also increase your carbohydrate intake. So you see how it’s important to arm yourself with knowledge about Fiber rich foods and their benefits, and work them smartly into your diet. Not yet? Well follow along.

The 2 Types of Fiber and what they do

Fiber can be broken down into 2 types; Soluble and insoluble. Soluble fiber, absorbs water and swells forming a gel, filling your digestive tract and making you feel full, slowing down the digestive process. Slower digestion equals less hunger helping to control weight and keep blood sugars stable. Two thumbs up to the fact that it also holds onto more fatty acids which means they can’t be stored; they move right on by. And it also helps lower LDL cholesterol levels (LDLs are the bad ones). “Great!” you say. “Sign me up! Where can I find this wonder fiber?” Well that’s where I talk about swapping out your nutrient poor carbs for cleaner eating, but not in this blog, so here’s a list. Soluble fiber can be found in: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.

Insoluble fiber doesn’t absorb water and passes through your digestive system relatively intact. It moves through the intestines taking the waste along with it, reducing constipation and helping balance the pH levels and the good bacteria’s that live in your digestive tract. Isn’t that good news? Both are good. Both play a key role in Digestion. So you feel like now you can go out and conquer the Lack of Fiber Monster. Well not so fast, you still need to how much and some other stuff so keep reading, but first, here’s a list of sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

Okay, so how much fiber do we need? 

According to the American Dietetic Association, most of us don't even come close to the recommended intake of 20 grams to 35 grams of fiber a day. Yes, besides the 29g of fat packed away in a Big Mac, the 45grams of processed carbs that also comes along with it delivers you only 3g of fiber. If you only had 3g in your lunch, (and I don’t even have to remind you that a Big Mac was a horrible choice) then the house isn’t in your favor. 

The average Americans' fiber intake is about 14-15 grams a day. So how much fiber you need between 20-35g is dependent on you as an individual. You must take into account your own health history, lifestyle and whether are not you suffer from any digestive challenges. 

If you’re a healthy active woman under the age of 50 with no digestive issues, 25grams is recommended, for a man 35-38. Consult your physician to find out the right amount for you and if you have digestive challenges, you might need more of one type then the other. 

So how do I implement more fiber into my diet without eating more carbs?

That one’s easy. Swap out your bad, processed carbs for 5 servings of Fruit or Vegetables per day and 6 servings of Grain products per day. Did you think I was going to give you something difficult to do?

To your Health!