Fiber

Let’s chat about fiber!
Most people know fiber is important for their digestive health and bowel regularity, but it also has other great qualities which keeps our health in pristine shape. Fiber is a complex carbohydrate that can’t be broken down into simple sugars because humans don’t have the right enzymes to digest it. Rather, it travels through our digestive systems undigested.
Most Americans do not consume enough fiber—children and adults need about 20-30 gm of fiber per day, but on average we are eating way less than this despite all of fiber’s known positive attributes. One positive attribute of fiber rich meals is that you may feel fuller for longer which can help with weight management. Secondly, fiber, more specifically soluble fiber, can aid in lowering LDL or “bad” cholesterol. How does it do this you might ask? Soluble fiber binds to cholesterol rich bile acids so they can’t be reabsorbed and are excreted as waste.  We absorb less dietary cholesterol therefore the liver has to pull more cholesterol from the blood to replace the lost bile acids which may in turn reduce LDL or the “bad” blood cholesterol. Examples of soluble fiber are oats, lentils, blueberries, nuts, and beans among others.
Fiber can also help control the rise of our blood glucose levels after eating; therefore, increasing fiber in our diet may help reduce the risk of type 2 diabetes. We’ve discussed soluble fiber a bit, but let’s discuss the other type of fiber as well—insoluble fiber. Insoluble fiber is the roughage that helps move food through our body. This type of fiber helps prevent constipation and keeps us regular. Examples are wheat, whole wheat flour, cauliflower, green beans, potatoes, brown rice, carrots, tomatoes, legumes, etc.
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Soluble fiber:
Dissolves in water forming a gel
Can help reduce cholesterol
​Can help lower blood sugar  
Insoluble Fiber:
Does not dissolve in water
Known as roughage
Helps move waste through the digestive tract promoting regularity
Helps prevent constipation  

Fitting more fiber into our diets may be beneficial for many of us. Creating a few changes to our eating habits, for example, making at least half our intake of grains whole grains, eating more fruits and vegetables, and adding beans to favorite soups can really increase our intake of fiber throughout the day. It’s important to make these changes gradually though and in combination with plenty of water because eating too much fiber too quickly can cause gastrointestinal distress like gas, abdominal cramping, and bloating. Happy eating!
By Courtney Cunningham, RDN