The greatest supplements for muscle building are something we frequently discuss. Still, caring for the rest of your body, including your digestive system, is equally critical. This is the role of fiber. Bulk and roughage are what “keep you regular.” No matter how you define fiber, it’s an F-word you should use daily. In addition to lowering the risk of cancer and heart disease, fiber also helps to maintain a healthy digestive tract.
Plant-based foods contain this often-overlooked macronutrient, which is given considerably less attention than the world’s powerful proteins, carbohydrates, and fats. It is, in actuality, the portion of the plant that your small intestine does not break down.
Rather, fiber travels to the colon or large intestine, according to Rob Hobson, Healthspan’s head of nutrition. He continues, saying that foods high in these nutrients include oats, peas, potatoes, beans, vegetables, nuts, and seeds.
According to Hobson, distinct fibers have distinct functions. Some swell to facilitate waste passing through the digestive tract. Others may function as prebiotics, promoting the growth of intestinal microbes. Some offer other advantages, such as binding with cholesterol to aid in its excretion from the body.
According to a nutritionist and Eli Brecher Nutrition creator Eli Brecher, we should strive for 30 to 40g of fiber daily to maximize its health benefits. However, the UK’s average consumption is closer to 18g. That’s even though reaching the suggested fiber intake is relatively easy.
To put things in perspective, a medium apple has more than 4g of fiber, a medium baked potato has another 4g, and 100g of boiled lentils has 8g of the good stuff.
What separates the soluble fiber from insoluble fiber
Your diet gains “bulk” from fiber. Though it might not seem very attractive or useful, bear with us. Hobson states, “Fiber is classified into two groups: soluble and insoluble.” Insoluble fiber does not dissolve in water; soluble fiber does.
Hobson states, “Both are often found in foods high in fiber; most plants contain both fibers.” Because of this, it is no longer necessary to draw distinctions between the two.
Oats, barley, rye, beans, lentils, bananas, pears, apples, carrots, potatoes, and golden linseeds are high in soluble fiber. They are formed from plant tissues like gums and cell walls that absorb water. They moisturize your intestines, resulting in softer stools that may help prevent constipation.
Conversely, insoluble fiber is the kind that’s commonly referred to as “roughage.” It can be found in wheat bran, dried fruit, corn, wholegrain cereals, bread, nuts, and seeds.
Hobson states, “It passes through the gut without being broken down.” “And facilitates the transit of food through the provision of bulk and stool size.“ In addition to eating foods high in fiber, you can take the best fiber supplements to meet your daily needs.
Benefits of fiber: promoting the growth of intestinal bacteria
The billions of microscopic creatures, including different bacteria, that comprise the gut microbiome are extremely beneficial to overall health.
According to Hobson, some fibers are indigestible and can be found in foods, including chicory root, bananas, onions, garlic, Jerusalem artichokes, apple peels, and beans. As they travel through the small intestine undigested and undergo fermentation en route to the large colon, these fibers function as prebiotics.
This fermentation process can increase the quantity of helpful bacteria in your stomach, which “feeds“ beneficial bacteria colonies.
According to the British Medical Journal, controlling weight and preventing disease can be aided by a microbiome rich in beneficial microorganisms.
Fiber’s benefits include regulating blood sugar levels.
Maintaining regulated blood sugar levels prevents you from experiencing highs and lows in energy throughout the day, crucial for sustaining a healthy weight and a steady stream of energy.
According to Hobson, recurrent blood sugar spikes and troughs can result from overindulging in fast-absorbed carbohydrates, such as sugar, white pasta, white bread, and white rice. That may eventually raise your risk of gaining weight. And among many other disorders, that is a risk factor for type 2 diabetes.
You can offset these highs and lows in energy with a diet high in fiber. “Digestive hormones have more time to act when food passes through the digestive system more slowly thanks to soluble fiber,“ states Hobson. Additionally, this fiber combines with water to form a gel that slows down the small intestine’s absorption of carbs.
“People who consumed lower-glycemic load diets were at a lower risk of developing type 2 diabetes than those who ate a diet of higher-glycemic load foods,“ researchers concluded after conducting a thorough meta-analysis of 24 prospective cohort studies.
In essence, a food’s glycemic load indicates how much it will increase a person’s blood sugar. According to the study, eating a meal high on the glycemic index made participants feel more hungry, had higher blood sugar, and had more desires, according to Hobson.
Fiber benefits include heart protection.
According to the British Heart Foundation, coronary heart disease claims the lives of one in eight males in the UK. Thus, this is the ideal moment to start making heart-friendly dietary adjustments.
“Research has demonstrated that consuming a diet rich in fiber is linked to a decreased mortality risk from ailments like heart disease. One study, in particular, found that a 10% decrease in disease risk was observed for every 10g increase in fiber intake daily,“ says Hobson.
Soluble fiber has been demonstrated to reduce low-density lipoprotein (LDL), a heart disease risk factor. Oats and barley include a form of fiber known as beta-glucans, which affect cholesterol. They expand in the stomach to produce a viscous gel. It attaches to excess cholesterol and compounds that resemble cholesterol to stop them from being absorbed and to expel them as waste from the body.
Fiber’s advantages include a lower risk of cancer.
According to Hobson, “one of the most common cancers in the UK is colon cancer.“ According to estimates from The World Cancer Research Fund (WCRF), nutrition, exercise, and keeping a healthy weight can prevent 45% of cases of colorectal cancer.
Evidence suggests that whole grains may be a major factor in preventing colorectal cancer.
According to Hobson, rye, barley, oats, brown rice, and whole wheat bread are examples of wholegrain foods. They are an excellent source of dietary fiber, which may lower the risk of colorectal cancer by preventing insulin resistance, reducing the time food takes to pass through the gut, or enabling the gut bacteria to synthesize short-chain fatty acids.
“Eating three servings of whole grains per day reduces the risk of colorectal cancer by 17%, but no meal can prevent colorectal cancer on its own,“ according to recent research.
Can a person consume too much fiber?
Take things slowly if your fiber intake isn’t quite up to par, as with all the good things in life. Brecher notes that unwelcome digestive symptoms, including bloating, gas, and constipation, may result in an abrupt shift to a high-fiber diet.
Build up gradually over a few weeks to give your body time to react if you want to avoid any of those. When consuming more fiber, staying hydrated is crucial as this will facilitate a smooth digestive system.
According to Brecher, “some people may be more sensitive to too much fiber, while others may have a naturally higher tolerance for more fiber.” “If you do consume too much fiber, don’t forget to drink more water to make up for it. You can also try stretching and doing some light exercise to help ease any discomfort.“
Easy changes to increase your intake of fiber
IN (high dietary fiber)
- Hummus
- Wholegrain rice and pasta
- Peanut butter, apple slices, and carrot sticks
- Popcorn
- Unsalted mixed nuts and seeds
- yams
- whole fruit
OUT (minimal fiber)
- Mayonnaise
- White rice and pasta
- processed candies
- Crackers
- salted almonds
- White potatoes
- Juice from fruits
