Fiber isn’t something most people think about until something feels off, like feeling bloated, constantly hungry, or dealing with digestive issues. But even if it’s not top of mind, fiber plays a pretty important role in how your body functions day to day.
The problem is, most people aren’t getting enough fiber, and some might even be overdoing it without realizing. Knowing what fiber actually does and how much you need can make a real difference in how you feel.
What is Fiber?
Fiber is a type of carbohydrate that the body cannot digest. Most carbohydrates are broken down into glucose, or sugar molecules, but fiber is unable to be broken down into sugar molecules. Instead, fiber goes through the body undigested. Fiber helps to regulate the body’s use of sugars, which further helps keeping hunger and blood sugar in check, according to The Nutrition Source.
Fiber comes in two forms: soluble and insoluble. Soluble fiber dissolves in water and helps lower both glucose levels and to lower blood cholesterol. Foods such as nuts, lentils, and oatmeal contain soluble fiber. Insoluble fiber, however, does not dissolve in water and helps move food through the digestive system, also helping to prevent constipation. Quinoa, brown rice, and fruits with edible skins like apples are some examples of foods containing insoluble fiber.
Though children and adults need about 25 to 35 grams of fiber a day, most Americans are only consuming 15 grams. To be more specific, women should consume about 25 grams of fiber a day, and 38 grams for men.
Fiber Benefits
Fiber is an essential nutrient for our bodies. We don’t typically think of our bowel movements or schedule until noticing that it’s occurring too frequently or not enough. Increasing your fiber intake can help to avoid those painful and uncomfortable moments.
Fiber also helps you stay fuller for a longer time. If you’ve ever had a meal and started wondering why you’re hungry again soon after, it could be because your meal didn’t incorporate enough fiber. Because fiber passes through the body undigested, it helps to keep you fuller for longer periods of time after each meal.
Through the appropriate amount of daily fiber intake, it can help lower your chances of colon and other types of cancer. Fiber helps you go number two because it absorbs water, which allows waste to pass through the colon faster. Fiber also helps produce short-chain fatty acids that have anti-cancer properties. Consuming the right amount of fiber helps support a healthy gut microbiome, which also helps to prevent cancer.
The Effects of “Fibermaxxing”
While it’s important that fiber plays a role in your everyday meals, too much can be harmful for your body. Eating too much or too little fiber can lead to gastrointestinal discomfort.
Bloating and gas are more common to happen when you digest more fiber than you should. This is because gut bacteria ferments fiber and will then produce gas.
Since the more fiber you eat the more full you feel, increasing your fiber intake may lead you to not eat as much as you should in a day. This means you’ll miss out on other important aspects that you need in your diet, such as protein and healthy fats.
You may even become constipated if you have too much fiber. A large consumption of fiber makes it harder for stools to pass through your body.
Fiber-Filled Foods
There’s actually more fiber-filled food than you might think! Raspberries, avocados, pears, and apples are some examples of fruits high in fiber. Plus, the skins of pears and apples are also packed with fiber.
Broccoli, brussels sprouts, green peas, and carrots are just a few vegetables that have fiber. These veggies can be prepared in so many different ways, as both a snack or a side dish to your meal, to keep up with your required fiber intake.
Nuts and seeds are filled with fiber, serving as a perfect snack that’s easy to take on the go. Chia seeds, which can be mixed with yogurt, almonds, peanuts, and pecans, to name a few, are staple seeds and nuts that contain fiber. PB&J isn’t just a comfort craving, as just two tablespoons of peanut butter has around three grams of fiber.
Many beans and legumes have fiber as well, including lentils, soybeans, pinto beans, and split peas. Not only can these work as a great edition in a soup, but lentils and pinto beans can be used as a base for veggie burgers.
The next time your stomach is upset, try to recall what you’ve eaten over the past few days. Maybe even consider keeping a food journal of what you eat to better track your fiber consumption. When your stomach hurts, remember that fiber could be the answer.
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