Fiber is Your Friend: Ways in Which Fiber Helps Your Health!

In today’s blog, we explain what dietary fiber is and the ways it contributes to your health and disease risk. It is first important to note that there are two kinds of dietary fiber and each plays a different function in your gut health. First, there is soluble fiber, which obtains its name because it is dissolvable in water. Soluble fiber functions to draw water into the gut, which creates a gel-like substance in the colon that is effective in protecting it and promoting regular and healthy bowel movements. Some foods that are high in soluble fiber include oats, beans, lentils, avocado, nuts, broccoli, and berries. The other type of fiber is known as insoluble fiber, as it cannot be dissolved in water. Insoluble fiber functions by remaining intact in our digestive tract, adding bulk to our stool, and helping speed up bowel movements. Some foods that provide an excellent source of insoluble fiber are wheat bran, whole grains, fruits with skin, peas, beans, and dried fruits such as prunes, raisins, and figs.

Fiber plays an active role in lowering our chronic disease risk and improving our health. For example, foods high in fiber are very filling, which can help manage weight and lower obesity levels by keeping you full and satisfied for a longer period of time. The role of fiber in promoting frequent and healthy bowel movements can help lower the risk of developing cancers of the digestive tract. Furthermore, fiber can help manage blood sugar levels by slowing the absorption of carbohydrates resulting in fewer blood sugar spikes. Plant foods contain the highest amounts of dietary fiber and are advocated to consume for a lowered risk of chronic disease.

This may lead you to wonder just how much dietary fiber we should be consuming. Fiber intake varies with gender and calorie consumption, but an important note to remember is that we should aim for about 14 grams of fiber per 1,000 calories consumed. For adult males, 38 grams of fiber per day is recommended, and for adult females, 25 grams per day is recommended. Most Americans are consuming fiber through the consumption of grains. It is important to prioritize the consumption of whole grains versus processed grains. Prioritizing consumption of fiber through whole foods is also important to our overall health. In his book, Metabolical, Dr. Robert Lustig notes, “Be forewarned: the processed food industry will tout the benefits of ‘added fiber’ to various products. But you can’t put the toothpaste back in the tube. Yes, they can add back some soluble fiber, but they can never recapitulate the insoluble fiber lost during processing” (Metabolical, pg. 182). His statement supports the American Dietetic Association’s stance on fiber as they also advocate for the consumption of fiber through whole plant foods.

Written by:

Elizabeth Hoffman, Nutrition Intern Fall 2021

Works Cited:

Farvid, et al. “Fiber.” The Nutrition Source, 28 Oct. 2019, https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/.

Levy, Jillian. “Top 25 Insoluble Fiber Foods and Comparison to Soluble Fiber.” Dr. Axe, 16 Mar. 2020, https://draxe.com/nutrition/insoluble-fiber/.

Renee Korczak, Joanne L Slavin, Definitions, regulations, and new frontiers for dietary fiber and whole grains, Nutrition Reviews, Volume 78, Issue Supplement_1, August 2020, Pages 6–12,