15 Ways to Boost Daily Fiber Intake
Most of us know we ought to eat more fiber, but despite talk of numbers, most of us are not getting enough. We are not being shown how to improve out daily fiber intake, at least not in a way that is enticing or practical. The problem is most of us have a skewed understanding of fiber. We do not appreciate its benefits or versatility. If we did, we could start asking the right questions and discover better ways to give our body what it needs.
What is Fiber?
Occasionally referred to as ruffage or bulk, fiber is the non-digestible part of our carbohydrates. It is found primarily in plant-based foods, including grains, nuts, seeds, fruits, vegetables, and legumes. There are three types of fiber.
- Soluble Fiber. Attracts and dissolves in water, forming a gel in our stomach that slows digestion. Popular sources include beans, carrots, apples, avocados, brussels sprouts, sweet potatoes, and broccoli.
- Insoluble Fiber. Remains intact as it passes through our intestines. Major sources include whole grains, nuts, seeds, cauliflower, and dark, leafy greens.
- Resistant Starch. Not a fiber, but because it resists digestion, it acts like one. Like soluble fiber, it feeds intestinal bacteria but is better tolerated by people with sensitive digestion. Rice, beans, and legumes are particularly rich sources. Potatoes are as well, if they are cooked and cooled correctly.
Soluble fiber is sometimes referred to as prebiotic fiber because it feeds the bacteria living in our intestines. These microorganisms are essential for good digestion and help the body synthesize certain types of vitamins, such as vitamins K and B. They also regulate health in other parts of the body, such as your skin, lungs, and urinary tract.
What are the Health Benefits of Fiber?
Fiber plays an important role in digestion, regularity, and general health. It acts like an escort service, accompanying nutrients into our digestive tract and pushing waste out.
Most people are familiar with its effect on bowel movements. Soluble fiber draws in water, making stools softer, larger, and easier to pass. Insoluble fiber, on the other hand, adds bulk, which keeps our bowels flowing smoothly, preventing constipation.
But fiber affects our health in even more profound ways. In fact, it is one of the biggest contributors to our well-being. It:
- Prevents Blood Sugar Spikes. Fiber slows the absorption of sugar, which helps keep our blood sugar levels stable throughout the day.
- Reduces Cholesterol. Fiber binds to cholesterol in our stomach and intestines, so instead of being absorbed, it is excreted through our waste.
- Lowers Body Weight. Fiber provides volume and takes longer to digest, which keep you feeling full and makes you likely to eat less over time. People with a large daily fiber intake generally find it easier to achieve or maintain optimal weight.
Most important is fiber’s effect on the organisms in your gut. Our gut contains trillions of bacteria, fungi, viruses, and other microorganisms, which make up what is known as the gut biome. Everyone’s biome is unique, just like our fingerprints, and plays an important role in our overall health. Some organisms protect against disease, while others are hard at work synthesizing glucose, vitamins, enzymes, amino acids, and short chain fatty acids. The more diverse, the more benefits they provide. Research has shown people with large microbiomes in their gut experience better digestion, healthier metabolism, and fewer chronic diseases.
Fiber & Gut Health
The composition, variety, and richness of your gut biome depends largely on diet. A strong, daily fiber intake keeps beneficial bacteria well-fed and flourishing, able to carry out their specialized tasks. Beyond good digestion, they also help prevent long-term illnesses, including:
- Inflammatory Bowel Disease. Your intestines are covered with a mucus layer that protects them from contamination. It is sustained by bacteria that depend on fiber. Without it, the mucus layer deteriorates, leaving you open to infection and chronic bowel inflammation.
- Irritable Bowel Syndrome. Overgrowth of gut bacteria can cause irritable bowel syndrome, but eating more prebiotic fiber has been shown to reduce symptoms.
- Obesity. Gut bacteria affects how we use and store energy, a fact reinforced by research linking obesity to microbial changes in our intestines. Switching to a high-fiber diet can help improve our gut microbiome.
- Diabetes. Rapid decline in the diversity of gut bacteria has been linked to rapid progression of insulin resistance.
- Metabolic Syndrome. Unbalanced gut flora can raise your risk of inflammation and insulin resistance. However, prebiotics can rebalance your gut, improve your metabolism, and promote weight loss.
- Fatty Liver Disease. Diets with large amounts of protein, fat, and sugar impair your gut biome. Because not all bacteria metabolize nutrients in the same way, feeding them the wrong food can activate pathways that cause fat deposits to build up in the liver.
Most significantly, high daily fiber intake encourages production of short chain fatty acids, which lower your risk of colon cancer. It is not a surprise therefore that people who eat a healthy mix of fiber and carbohydrates also tend to live longer as well.
How Much Daily Fiber Intake Do You Need?
The Institute of Medicine recommended daily fiber intake for women is 28 grams and for men, 35 grams. However, it is important to note these are general recommendations and needs may vary from person to person.
To hit these numbers or go beyond them, eat fiber throughout the day. Make it part of every meal but never focus on a single source. Keep your diet varied be eating whole grains, fruits, vegetables, and seeds. A good rule of thumb is to broaden the colors you are eating. That way, even if you do not know the specific makeup of the items on your plate, you will ensure you are getting a diverse range of fiber with your food. However, make sure to increase your daily intake slowly, to prevent unwanted discomfort or bloating.
Are Fiber Supplements a Good Idea?
Fiber supplements can help increase your daily fiber intake, but lack the vitamins, minerals, and nutrients found in fibrous foods. They can also interfere with absorption of multivitamins and other medications, such as aspirin.
There are two types of supplements: powders and capsules. In order to make them palatable, a few powders contain artificial sweeteners such as erythritol, sorbitol, xylitol, and mannitol. They might taste better but they can also cause pain, bloating, cramps, and excessive gas, so be careful.
Capsules can be problematic as well. Many are pumped full of cheap fiber like chicory root. Some only contain 1–2 grams of fiber, which is not a lot given what they typically cost. Conversely, supplements advertising themselves as high fiber might contain as much as 15–20 grams. This sounds good, unless it is all from soluble fiber, which, in massive doses, can lead to digestive problems. In short, supplements make it easy to get too much or not enough of what you need. The best option is to get your recommended fiber intake from whole foods first before exploring other options.
15 Delicious Ways to Boost Your Daily Fiber Intake
Fiber is found in so many foods that it is easy to find exciting ways to incorporate it into your diet. Here are some of the ideas we discovered.
In Summary
We should always be on the lookout for new and delicious ways of improving our daily fiber intake. A diet rich in grains, fruits, and vegetables is the best way to nourish your digestive system. But be mindful of the quality and variety of the food you eat. Choosing the right fiber will also increase the amount of vitamins, minerals, and phytochemicals in your diet, which will help you achieve optimal health and fight chronic disease.
Jasmine El Nabli MS is a Registered Dietician who empowers and educates individuals through her scientific, holistic approach to health and happiness. With the right tools, skills, and knowledge, she shows people how to create healthy and sustainable eating habits through small changes to daily life.
Lewis Jackson writes about technology and healthcare. His work provides practical insight into modern medicine and healthy living.
