BY KAYLA LINDQUIST, MS, RDN/LDN, CLS
FIBER SERIES: Part 1
Fiber is what we in the nutrition world describe as a non-nutritive functional substance, meaning that fiber doesn’t actually provide us with any energy through consumption, but still plays a crucial role in our overall wellbeing. Dietary fiber is found in plant-based foods and offers a multitude of benefits ranging from chronic disease prevention to healthy gut motility. There are many different types of fiber, and it’s important to include a variety of these fibers into your lifestyle to reap all the benefits fiber has to offer. Despite all of the known benefits of fiber, the average American consumes roughly half or less of the recommended daily fiber intake.
Digestive Health
Dietary fiber has an integral role in maintaining optimal digestive health. It adds bulk to the stool, promoting regular bowel movements and preventing constipation. Soluble fiber, the most commonly consumed type of fiber, found in foods like oats, beans, and fruits, forms a gel-like substance in the digestive tract, aiding in the digestion and absorption of essential nutrients.
Weight Management
For individuals aiming to achieve or maintain a healthy weight, a high-fiber diet can be a valuable ally. Fiber-rich foods are often low in calories and high in volume, promoting a feeling of fullness and reducing overall caloric intake. Additionally, the act of chewing high-fiber foods takes more time, signaling to the brain that you are satisfied, which can help prevent overeating.
Heart Health
A fiber-rich diet is associated with a significantly lower risk of cardiovascular diseases. Soluble fiber helps lower blood cholesterol levels by binding to cholesterol molecules and blocking them from being absorbed by the body. This, in turn, reduces the risk of developing heart disease and stroke.
Blood Sugar Control
For individuals with diabetes or those at risk of developing diabetes, fiber is a valuable tool in blood sugar management. Soluble fiber slows the absorption of sugar which helps regulate blood glucose levels. This is particularly beneficial for individuals with type 2 diabetes.
Recommended Vs. Average Intake
It is recommended that regardless of age or gender a target fiber goal is 14 g of fiber per 1,000 calories consumed. Roughly speaking, this means about 25 g/day for women, 38 g/day for men, and children will range from 13-38g/day depending on their age. For a better understanding of how much fiber you or your child should be consuming, speak with your primary care provider or a registered dietitian.
Tracking Fiber Intake
Any food you consume with a food label will have dietary fiber listed right below the total carbohydrate listing and above the sugar listing. See the resources below for an example and more tips for food label reading from the FDA. If you are consuming food without a food label, it might be harder to track fiber intake. However, the USDA has a food database in which there is a list of foods and their dietary fiber content. Please follow the USDA link in the sources below to learn more about fiber in the foods you’re already eating.
Incorporating an adequate amount of fiber into the diet is a simple yet powerful strategy for promoting and/or improving overall health. Stay tuned to learn more about fiber. Throughout this fiber series, I hope to help you learn more about the benefits and different types of fibers as well as how to incorporate more fiber into your regular routine.
SOURCES
Anderson, J. W., Baird, P., Davis, R. H., Jr, Ferreri, S., Knudtson, M., Koraym, A., … & Williams, C. L. (2009). Health benefits of dietary fiber. Nutrition Reviews, 67(4), 188-205.
FDA. (2018). The Nutrition Facts Label: Read It and Use It. https://www.fda.gov/media/89314/download
Howarth, N. C., Saltzman, E., & Roberts, S. B. (2001). Dietary fiber and weight regulation. Nutrition Reviews, 59(5), 129-139.
McManus, K. D. (2019, February). Should I be eating more fiber? Harvard Health Blog. https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927
USDA. (2019). Food Sources of Dietary Fiber. Dietary Guidelines for Americans. https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-0
Weickert, M. O., & Pfeiffer, A. F. (2008). Metabolic effects of dietary fiber consumption and prevention of diabetes. The Journal of Nutrition, 138(3), 439-442.
COVER PHOTO CREDIT: wellnesskitchen.com
