Do you find yourself hungry and searching for a snack soon after your meal? You might be missing out on fiber. Keep reading!

September 27th, 2023

What is your normal breakfast in the morning? Do you find yourself hungry and searching for a snack just a few hours later? It’s frustrating, right? This scenario is common when our meals lack one important ingredient: fiber. How would it feel to start your day with a breakfast that keeps you satisfied and energized many hours into your day? Fiber plays a big role in our gut, the unsung hero of our digestive system. Both gut health and fiber play vital roles in our wellbeing. In this article, we’ll explore how you can nourish your body and keep your gut happy to create a happier you!

Benefits of fiber for your gut

Fiber has many benefits for gut health! Here are some of the ways that dietary fiber supports a healthy gut and contributes to health:¹

• Your stools will have more bulk and move easier through your digestive system. This helps with regular bowel movements and prevents constipation.
• Fiber may help lower the risk of developing some cancers, especially colon cancer.
• Dietary fiber is an important source of food for the good bacteria in your gut. A healthy gut microbiome improves digestion and strengthens the immune system.
• Consuming foods high in fiber can help you maintain a healthy weight. Foods high in fiber have a tendency to be more filling, which can help people eat less. Fiber also reduces the rate of sugar absorption. This can lessen blood sugar spikes and crashes and stabilize blood sugar levels.

Understanding the different types of fiber

Dietary fiber is the indigestible part of plant-based foods. While our bodies can’t fully break down fiber, it plays an important role in our digestive system. There are two main types of fiber: soluble and insoluble.²

The ability to dissolve in water is a unique superpower of soluble fiber. When you consume soluble fiber, it forms a gel-like substance in your digestive tract. This helps slow down digestion. This slowdown allows for better nutrient absorption and a slower release of energy. Fiber also acts as a prebiotic, feeding the beneficial bacteria in our gut. As these bacteria process soluble fiber, they produce substances that support gut health. Sources of soluble fiber include oats, beans, and lentils. Fruits and veggies like apples, oranges, carrots, and broccoli also contain soluble fiber.³

Unlike soluble fiber, insoluble fiber doesn’t dissolve in water. Instead, it adds bulk to your stool, making it easier to pass through your digestive system. It helps promote regular bowel movements and prevents constipation. Insoluble fiber is found in foods such as whole grains, nuts, seeds, and many vegetables.⁴

As we now know, both soluble and insoluble fiber are essential for a healthy gut. They work together to promote optimal gut function. To get their benefits, it’s important to add a variety of fiber-rich foods into your diet. Whether you’re enjoying a warm bowl of oatmeal or biting into an apple, know that you are fueling your body with the fiber it needs!²

Practical tips to increase fiber intake

Increasing your fiber intake doesn’t have to be difficult. Here are some practical tips to help you add more fiber to your daily routine:

• To avoid digestive discomfort, gradually increase your fiber intake over time. Start by adding small amounts of fiber-rich foods and slowly increasing the portions. This allows your body to adjust and prevents potential bloating.⁵
• Aim to include fiber-rich foods in multiple meals and snacks throughout the day. For breakfast, you can enjoy a bowl of oatmeal topped with berries. Include a variety of fruits and vegetables in your salads, stir-fries, and side dishes. Snack on raw veggies with hummus or enjoy a handful of nuts and seeds.
• Choose whole foods over processed foods whenever possible. Processed foods often have a lower fiber content due to the removal of the fibrous parts.
• Fiber works best when you’re hydrated. Aim to drink plenty of water throughout the day to support your digestive system. Hydration helps prevent constipation and ensures that fiber can do its job.⁶

Other considerations

While increasing fiber intake is beneficial for most people, consider individual needs. Here are some considerations to keep in mind:

• Fiber is one component of a healthy diet. It’s essential to balance your fiber intake with other nutrients and food groups. Aim for a well-rounded diet that includes plant proteins, healthy fats, whole grains, fruits, and vegetables.
• If you have specific health conditions like irritable bowel syndrome (IBS), it’s best to seek professional advice. Those with certain digestive conditions may need to customize their fiber intake.
• While fiber is beneficial, consuming excessive amounts can cause bloating, gas, or diarrhea. Remember to slowly increase your fiber intake and allow your body to adjust.

Take-home message

In conclusion, dietary fiber plays a crucial role in supporting a healthy gut and wellbeing. By opting for more high-fiber foods in your diet, you can get the long-term benefits of a well-nourished gut. Here’s to a vibrant and flourishing gut!