There are seven broad, needful categories to be considered when it comes to good nutrition—if we are going to experience vibrant health, not just the absence of disease or injury. These categories are carbohydrates, protein, fat, vitamins, fiber, minerals, and water. This article focuses on fiber.
Dietary fiber, unlike fats, proteins, or carbohydrates, includes the parts of plant foods your body can’t digest or absorb. This can be thought of as the “skeleton” or outer coverings of plants and is often called roughage or bulk. So much of the fiber that passes through the stomach, small intestine, and colon, leaves the body relatively intact.
There are two categories of fiber—soluble and insoluble. Soluble fiber absorbs water like a sponge. Good examples of soluble fiber are oats, barley, peas, carrots, beets, beans, apples, bananas, grapes, berries, citrus fruits, avocadoes, chia seeds, some nuts and seeds. Good examples of insoluble fiber are whole wheat flour, wheat bran, quinoa, grains, nuts, flax seeds, artichokes, carrots, cauliflower, broccoli, Brussels sprouts, green beans, dark greens, popcorn, potatoes, apples, rhubarb, berries, peaches, avocadoes, and tomatoes. Many, if not most foods in these categories, are composed of a mixture of both soluble and insoluble fiber.
Did You Know? Not one good source of fiber is listed for meat, fish, and animal products. Some would say there is no fiber in these items.
There are many benefits and possible advantages to eating a wide variety of both types of fiber:
- Lowers total cholesterol including low-density lipoprotein (LDL) commonly known as the “bad” cholesterol
- Lowers glucose levels
- May prevent development of type 2 diabetes
- Increases insulin sensitivity in the body
- May help with constipation and may also help with loose stools by adding bulk
- May curb the appetite by adding fullness with fewer calories consumed
- Helps with weight loss
- May lower your risk of developing hemorrhoids and diverticulitis
- May help protect against colon cancer, breast cancer, and gallstones
- Feeds the microbiome (a community of microorganisms living in a given habitat) in the gut
- Boosts the immune system
- May lower blood pressure and decrease inflammation, which is a contributing factor to many chronic diseases
The amount of soluble and insoluble fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.
So how much fiber do we need to eat each day to receive the health benefits listed above? As with just about everything else related to health and lifestyle, the literature varies. Health organizations such as the Academy of Nutrition and Dietetics, the Institute of Medicine, and the National Academy of Medicine recommend 25 grams for women, or 21 grams for those over 50 years old; 38 grams for men, or 30 grams for those over 50. Other integrative or functional health advocates recommend 40 to 60 grams of fiber per day. For example, 43 grams of fiber can be found in ½ cup of oats, a piece of whole wheat toast with peanut butter, ½ cup of blueberries, ½ cup of almond milk, an ounce of almonds, ½ cup of pinto beans, ½ cup of brown rice, 1 cup of kale salad with tomatoes, carrots, and celery, 1 ounce of sunflower seeds, 1 tablespoon of chia seeds, or 1 cup of popcorn snack.
The Hadza tribe of Tanzania is one of the last hunter-gatherer tribes in the world. They are a living example of the connection between dietary fiber and microbiome health. They eat a spectacular 100 grams (one study showed up to 150 grams) of fiber a day at certain times of the year when much food can be gathered. This results in their diet being primarily plant based. “The Hadza consume no processed foods or agriculturally farmed foods—their diet is as natural as it gets! It’s high in fiber and phytochemicals, and low in processed sugars, all of which contribute to the fact that the Hadza experience almost no autoimmune diseases, obesity, diabetes, colon cancer, Crohn’s disease, and other chronic ailments.” During the very dry times of the year, when they have to subsist on more meat obtained from hunting, their fiber content drops greatly, even approaching that of the Western world.
According to the American Institute for Cancer Research, eating at least 30 grams of fiber a day can lower your risk of colon cancer. They state that every extra 10 grams of fiber may lower your cancer risk by 7%. Is it any wonder the Hadza experience almost no colon cancer?
If there’s one thing the standard American diet (SAD) lacks, it is fiber. Many Americans consume 10 to 15 grams of fiber daily with less than 3% of Americans consuming the recommended grams per day. By contrast, among more than 71,000 subjects participating in the Adventist Health Study-2 from 2001 to 2007, those consuming a vegan diet (5,694 subjects) consumed an average of 46 grams of fiber daily. As Adventists eat more processed foods, consume more oil and sugar, and eat out more frequently, it is likely that, if the study were repeated today, there would be vastly different results.
On the flip side, can consuming too much fiber cause problems or be contraindicated? Too much fiber, especially increasing intake too rapidly, can cause intestinal gas, abdominal bloating, and pain. The key to not experiencing these symptoms is to slowly increase the servings of fiber over time, maybe even over several weeks, especially if previous fiber intake was low. This gives the intestines and gut microbiome some time to adjust to this change in diet.
In order to see all of the benefits of eating fiber, you also need to make sure that you are drinking enough water every day. If the above side effects persist despite a gradual increase in fiber and good water intake, consult your doctor. There are also some specific medical conditions for which a high fiber diet is not recommended. Consult your doctor about increasing your fiber intake if you have any questions. In spite of the few risks that come with a high-fiber diet, the greater risk for Americans is more likely to be consuming less fiber than is recommended and needed.
There is no doubt that getting the recommended amounts or more of fiber per day promotes better all-around health and helps prevent health issues and disease. If you want to find out how much fiber you are getting on a daily basis, you can use a Power Plate Quick Fiber Check, a handy tool to help keep track of your daily intake.
Hurray for fabulous fiber.
Sources: mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-dept/fiber/art-20043983; hsph.harvard.edu/nutritionsource/carbohydrates/fiber; healthline.com/nutrition/22-high-fiber-foods; nutrition.gov/topics/whats-food/fiber; Wikipedia.org/wiki/Dietary_fiber; goodrx.com/well-being/diet-nutrition/what-is-fiber-why-is-it-good-for-you; Steps to Life, Health and Happiness, Fiber; healthline.com/nutrition/seventh-day-adventist-diet; adventisthealthstudy.org/studies/AHS-2; healthyfocus.org/the-hadza-diet-and-the-key-to-a-healthy-microbiome; Quote taken from vitalplan.com/blog/the-6-secrets-of-the-hadza-tribe-what-we-can-learn-about-health-and-longevity; For the Power Plate Quick Fiber Check – livelifestylemedicine.com/fiber?lightbox=dataItem-kxto2xe1