Fiber is an underappreciated, and unsung nutrient hero. Our paleolithic ancestors ingested upwards of 100 grams of fiber in one day. In modern times however, we consume a small fraction of that, which is costing us dearly. Read the post below to learn what fiber is, it’s great health benefits, and ways to get more in your day.
High-fiber foods such as strawberries, apples, pears, Brussel sprouts, and oats
What is fiber?
Fiber is a type of non-digested and non-absorbed carbohydrate found in plant foods. It’s vital for our overall well-being, and positively impacts our metabolism and gut health in numerous ways.
American’s fiber intake vs what is recommended
Less than 5% of Americans in the US are currently getting the recommended 25-38 grams of fiber per day. On average, the vast majority are only consuming 10-15 grams per day, which is around 50% lower than needed. I generally recommend that most people aim for at least 25-30 grams of fiber per day.
Fiber’s health benefits
It can prevent, manage, and reverse a multitude of health concerns, such as:
- Prediabetes and Type 2 diabetes
- High cholesterol
- High blood pressure
- Many types of cancer, including breast and colon cancer
- Insulin resistance
- High systemic inflammation
- Obesity
- Constipation and diarrhea
- Gut microbiome imbalances
The different types of fiber
There are two main kinds of fiber: soluble and insoluble.
1️⃣ Soluble fiber, when mixed with water, forms a gel in the gut that blunts blood sugar spikes, picks up LDL (harmful) cholesterol so it can be excreted, along with many other metabolically supportive functions. It regulates appetite, helping make weight loss and weight loss maintenance much easier. It slows down digestion so we can absorb more nutrients from our food, and also supports healthy gut function.
2️⃣ Insoluble fiber doesn’t mix with water, but stays intact in our digestive tract to help produce, and push down healthy stools. Along with soluble fiber, it is fermented by the gut bacteria in our colon to produce vitamin K, and B vitamins like thiamin, B12, folate, B6, and riboflavin. Other important metabolites, like short-chain fatty acids which are critical for gut health, are also created by this fermentation.
Fiber rich food chart
➡️ Good sources of both soluble and insoluble fiber
- Legumes like lentils, kidney beans, edamame, etc.
- Root veggies like sweet potato, beet, and turnip
- Avocados
- Apples, pears, and oranges
- All berries, especially strawberries
- Non-starchy vegetables like cruciferous veggies (broccoli, cauliflower), dark, leafy greens like kale, collard, and mustard greens, artichoke, asparagus, and jicama
- Mushrooms
- Seeds like sunflower, pumpkin, chia, and flax
- Nuts like walnuts, almonds, and hazelnuts
- Oats
- Whole grains such as quinoa, millet, and barley
- Whole grain snacks like plain, lightly-seasoned popcorn, DIY trail mix, Flackers flax seed crackers, and Triscuits
➡️ Cereals high in dietary fiber
Choose cereals with 5 grams of fiber or more per serving. Furthermore, make sure it has no more than 10 grams of sugar per serving, and a total carbohydrate to fiber ratio of less than 10:1. It should also contain at least 5 grams of protein to keep you satiated.
When reading the ingredients label, whole grains should be the number one ingredient. Lastly, the serving size listed on the nutrition label can sometimes be smaller than what you consume. Convert the nutrition facts to the amount that you are actually eating.
Some great whole grain cereal examples (I have no financial ties) that meet the above criteria are:
- Nature’s Path Organic Heritage Flakes. A 1 cup serving contains:
- 31 grams total carbs, and 7 grams of fiber for a carb:fiber ratio of 4.4 to 1
- 5 grams of total sugars
- 5 grams of protein
- Khorasan wheat flour is the 1st listed ingredient
- Gluten-free Seven Sundays Classic Bircher Apple Cinnamon Muesli. A 1/2 cup serving contains:
- 37 grams of total carbs, and 6 grams of fiber, for a carb:fiber ratio of 6.1 to 1
- 6 grams of total sugars
- 9 grams of protein
- Gluten-free oats is the 1st listed ingredient
What about resistant starch?
What is resistant starch
Resistant starch is a non-digestible, fermentable, and fiber-like starch. Although technically a form of starch, since it resists digestion, hence the name resistant starch, it counts towards your daily overall fiber intake.
Potential health benefits
The health benefits of resistant starch are very similar to those of regular fiber that are listed above.
Rich sources of resistant starch
- Legumes like black beans, chickpeas, pinto beans etc.
- Oats, steel cut oats, and quinoa
- Green bananas, and green plantains
- Cooked and cooled starchy foods such as pasta, potatoes, and rice
A quick & easy trick to boost the resistant starch content in starchy foods
A neat way to heighten the amount of resistant starch in foods is to cook them, and then to let them cool in the fridge for at least 24 hours. This allows the molecules to re-arrange themselves more intricately, thus creating more resistant starch. Re-heating the foods after doing this will not decrease the amount of resistant starch, and studies show it may even increase it slightly.
Tips for meeting your fiber goals
Nuts, seeds, and beans are filled with both soluble and insoluble fiber
🍎🥑🍓🥦 The more diverse and varied your fiber sources the better! Mix it up, and eat different fiber-containing foods each day!
Give your morning oatmeal, yogurt, or high-fiber cereal a fiber boost by adding in nuts, seeds, and/or berries
Nosh on high-fiber snacks like apple slices with nut butter, edamame with hummus, broccoli and carrot sticks with ranch dressing, or 3 cups of plain, lightly-seasoned popcorn
Cook, and cool your starchy foods like pasta, rice, potatoes etc. ahead of time to increase their resistant starch content
❗ Go slowly when upping your fiber intake to avoid gastric distress such as indigestion, bloating, constipation, and gas
❗ Water and fiber go together! We need to be well-hydrated for fiber to work correctly in our bodies, so make sure you are drinking water 😊
