Fiber is a recurring topic when it comes to digestive health. In a nutshell, it’s a type of plant-based carbohydrate that cannot be fully absorbed into the body. It may be famous for treating constipation, but its benefits go beyond that. Fiber is an essential part of a healthy diet, and it aids the function of many bodily systems aside from digestion. Unfortunately, many people don’t consume enough on a regular basis, and that puts them at risk for negative side effects and chronic diseases.
What is fiber?
The digestive system generally breaks down carbohydrates into glucose in order to fuel the body. However, fiber resists this process and passes through undigested, which regulates how the body utilizes glucose. There are two types of fiber, and people need both. The first is soluble fiber, and it dissolves in water. The second is insoluble fiber, and it doesn’t absorb water. This allows it to move food more easily through the digestive system. There are many subtypes of soluble and insoluble fiber with their own specific benefits, but keep in mind that most fiber-rich foods include multiple types of fiber.
Everyone needs fiber
Everyone should consume fiber regularly to maintain good health. However, some people are more susceptible to the negative effects of fiber deficiency. And others can benefit from eating more than the standard recommendations. For reference, the World Health Organization advises eating at least 25 grams of dietary fiber per day. Unfortunately, most of the U.S. population falls short, consuming about 16 grams of fiber per day, according to Medline Plus.
People with digestive issues
As previously mentioned, fiber is essential for good digestive health. For one, it helps prevent constipation and diarrhea by making stool consistent and easier to pass. It also speeds the digestion process, which can help maintain regularity, according to Mayo Clinic. At the same time, fiber feeds the beneficial bacteria in the gut that support immune function. These bacteria are also vital for lowering inflammation in the body.
People with diabetes or prediabetes
When people have type 2 diabetes or are at risk of developing it, their doctors often talk about fiber. “Soluble fiber slows down how fast the stomach digests, allowing small bursts of energy to be released into the bloodstream, which allows the body to process it slowly,” said Beth Czerwony, RD, LD, to Cleveland Clinic. “Soluble fiber also turns into a gel-like substance in the GI tract, which slows down the digestion of carbohydrates.” This slowed digestion makes glucose release more steadily instead of all at once, reducing the chances of spiking blood sugar levels.
People at risk of heart disease
Foods with soluble fiber in particular may help lower LDL (“bad”) cholesterol levels by limiting the absorption of cholesterol in foods. “Soluble fiber binds with cholesterol and bile acids in the digestive tract, preventing them from being absorbed into the bloodstream,” said Czerwony. Additionally, research from 2023 shows that fiber can help lower the risk of heart disease by lowering blood pressure .
People who want to lose weight
People trying to lose weight may cut calories from their diet, but they shouldn’t overlook the benefits of fiber-rich foods. “Fiber can be helpful in weight management by promoting a feeling of fullness sooner and longer, allowing you to eat less and less often,” says Czerwony. “Regulation of blood sugars also helps reduce appetite.” Adding fiber to your diet plan can help with long-term weight loss and weight management while improving overall health.
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People with active lifestyles
There are many reasons people who exercise need to up their fiber intake. For example, it can sustain energy. “For active groups, especially if you’re doing some high-intensity workouts, you will naturally burn a lot of carbohydrates,” said Lauren Antonucci, RDN, a sports dietitian and owner and director of Nutrition Energy, to Peloton. “These carbohydrates provide fuel; it’s how our bodies were designed. If you want to exercise in this way, it’s helpful to provide your body with what it needs and consume healthy carbohydrates.” Additionally, fiber helps support muscle recovery and the immune system.
High fiber foods
- Almonds – 3.5 grams of fiber per ounce (According to the Dietary Guidelines for Americans)
- Lima beans – 13.2 grams of fiber per cup
- Navy beans – 9.6 grams of fiber per ½ cup
- Broccoli – 5.2 grams of fiber per cup
- Spinach – 4.3 grams of fiber per cup
- Guava – 8.9 grams of fiber per cup
- Raspberries – 8 grams of fiber per cup
- Apples (medium) – 4.8 grams of fiber
- Green peas – 8.8 grams of fiber per cup
- Pumpkin seeds – 5.2 grams of fiber per cup
- Oats – 3 grams of fiber per cup
- Quinoa – 5 grams of fiber per cup
How much fiber is too much?
If your current diet is low in fiber, slowly incorporate more fiber-rich foods. People are generally more likely to stick with small dietary changes rather than lifestyle overhauls. Additionally, a lot of fiber can lead to discomfort if your body isn’t used to it. “Your digestive system can’t always tolerate a lot of fiber at one time, which can lead to gas, bloating, diarrhea, and stomach cramps,” said Dr. Walter Willet, a professor of epidemiology and nutrition at Harvard’s T.H. Chan School of Public Health. At the same time, increase your water intake since fiber absorbs liquid. Without enough fluids, the body can end up feeling dehydrated and constipated. “Take it slow, and make sure to drink plenty of water daily as you increase your fiber,” said Willet.
Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.
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