High Fiber Diet

by | May 15, 2023 | Blog | 0 comments

What is Fiber?

Fiber is an important nutrient that is needed daily. Fiber is a carbohydrate that we find in our plant foods – fruits, vegetables and grains. Although fiber is not digested or broken down in our body (because we lack the enzymes to break them down), fiber does provide several health benefits from feeding our beneficial gut bacteria, to managing our blood sugars and reducing your risk of heart disease.

Types of Fiber

There are two types of fiber, soluble and insoluble. Soluble fiber becomes a gel-like substance when it is added to water. When we eat soluble fiber it binds to liquid in our intestines and it actually helps to lower our cholesterol and blood glucose levels. Have you ever seen oatmeal marketed as heart healthy? When we eat oatmeal, which is rich in soluble fiber, it binds to cholesterol in our body and we poop it out. This is the mechanism behind how soluble fiber rich foods can help lower cholesterol. Some examples of soluble fiber are bananas, oatmeal, blueberries, avocado, sweet potatoes and Brussels sprouts. 

Insoluble fiber does not dissolve in water. Its job is to add bulk to our stools and to move food through the digestive system. Insoluble fiber promotes bowel mobility and may help manage and prevent constipation. Some examples of insoluble fiber are fruit and vegetable skins, seeds and nuts, wheat bran, rice bran, legumes and whole grains. 

What conditions can fiber help with?

There are many conditions that can benefit from a high fiber diet such as: 

  • Constipation – insoluble and soluble fibers promotes bowel motility 
  • Diarrhea – soluble fiber helps to promote solid stool 
  • Heart disease & high cholesterol – soluble fiber helps to lower cholesterol
  • Diabetes – soluble fiber helps to manage blood glucose
  • Diverticulosis – fiber feeds beneficial gut bacteria and prevents constipation
  • Colon cancer – fiber reduces your risk of developing colon cancer, fiber feeds beneficial gut bacteria which creates anti-inflammatory and anti-cancer compounds called short-chain fatty acids
  • Inflammatory bowel disease in remission – a diet rich in soluble fiber feed beneficial gut bacteria, reduces gut inflammation, slows gut motility, and promotes more formed bowel movements 

How much fiber do I need to eat in a day?

It’s recommended for women to eat at least 25 grams and men eat at least 30 grams of fiber per day. Use our high fiber diet plan and higher fiber foods printable list to help you achieve your daily fiber goal intake. 

Should I take a fiber supplement?

We always promote a food first approach when it comes to fiber. Not only does eating plant foods provide us with fiber, but these foods are also rich in antioxidants, vitamins and minerals. Taking a fiber supplement contains fiber, but the other nutrients may be lost when the supplement is processed. If you are a picky eater or struggle with eating enough fiber, a fiber supplement may be a good option for you. You can make high fiber drinks with psyllium husk or other fiber supplements on the market, like FiberMend by Thorne, which can be purchased in our supplement store. 

TIPS ON EATING MORE FIBER

  • Choose fruit, nuts and seeds, or veggies with hummus or bean dip as a snack 
  • Swap white bread out for whole grain bread or breads with seeds and nuts
  • Choose whole wheat or whole grain products like brown rice, whole wheat bread, whole wheat crackers, whole grain tortilla chips, and whole wheat pasta
  • Add beans and legumes to dinner
  • Add extra vegetables to your sandwich like tomatoes, avocado, cucumber, spouts, onions, and lettuce 
  • Have oatmeal or chia seed pudding for breakfast
  • Add fruits, vegetables, flaxseeds or chia seeds to your protein smoothie 
  • Add a side salad to your lunch or dinner meal
  • Add sauteed mushrooms, onions and spinach to your pasta sauce
  • Eat a vegetarian meal once per week
  • Add nuts, seeds or beans to your salad

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