Do you get enough fiber in your diet? Most of us would say, “maybe not”. The Adequate Intake (AI) recommendation is 25 grams a day for women and 38 grams for men. On average people may get as little as 17 grams per day and if on a low carbohydrate diet, maybe 10 grams. The typical American diet is heavy in protein, fat, processed carbs and sugar. This kind of low fiber diet misses a healthy opportunity for disease prevention and good health provided by high fiber foods also rich in micronutrients- vitamins, minerals and phytochemicals. However, shifting to meals with more emphasis on fruits, vegetables and grains to include more fiber takes a bit of diet soul searching to make that change. Gaining good health is worth it.
Dietary fiber is a diverse group of compounds including complex carbohydrates and lignin (gives cellular structure to plants, trees and crunch to carrots) that cannot be digested by human enzymes in the small intestine. Various kinds of fiber are classified as being water soluble or insoluble. Some water soluble fibers are fermented into short chain fatty acids by gut bacteria and provide two calories per gram. Digestible carbohydrates provide four calories per gram.
Water soluble fiber attracts water and becomes a gel during digestion which slows down the process of digestion, thereby contributing to satiety. Consequently, it helps normalize blood glucose and insulin response especially for people with diabetes. Soluble fiber occurs in oat bran, fruits like apples, bananas, strawberries and vegetables, lentils, peas, beans (legumes), nuts, seeds, and barley.
Psyllium, a water-soluble fiber supplement, also is beneficial as it helps lower cholesterol by binding cholesterol for excretion from the intestine. It also improves blood glucose control for people with diabetes as well as improves blood pressure. It may interfere with absorption of drugs so it is best taken without food.
Insoluble fiber found in bran, skins of fruits and vegetables, cereals and whole grains contributes bulk to the stool and helps food pass through the intestinal track more quickly contributing to bowel regularity. Insoluble fibers do not provide calories.
A plant-based diet provides a varied source of fibers that contribute to a healthy-gut microbiome. These nondigestible fibers, also considered “prebiotics”, support the composition and activity of healthy gut bacteria that are beneficial to overall health.
Fiber is protective against colorectal and breast cancers. Research finds that fiber traps potential carcinogens and because the colon excretes bowl waste more quickly with a higher fiber diet, there is less exposure to carcinogens. A healthy microbiome appears to lower the impact of harmful bacteria that may support carcinogenic activity. Foods high in fiber along with a low fat foods reduce the risk of breast cancer by increasing the removal of circulating estrogen.
A higher fiber, plant-based diet provides more satiety and sense of fullness. This could translate into eating less and weight loss. As the conversation about the health value of a plant-based diet moves forward, the role fiber plays in promoting health is part of the story.
Tips to Increase Fiber for a Healthy Gut
- If your current diet is low fiber, gradually ease into adding fiber.
- Read food labels. Fiber is listed under carbohydrates.
- Have three servings of fruit a day. You not only end up with 9 to 12 grams of fiber, but a lot of vitamins, minerals and phytochemicals.
- Enjoy oatmeal with walnuts and fruit for breakfast.
- Make sandwiches with whole wheat bread. Read bread labels. Some whole wheat breads have more fiber than others.
- Have several meals with beans or lentils every week. Legumes and lentils are fiber superstars.
- Have at least one large salad a day.
- Make a dose of psyllium part of your routine. Check with your healthcare provider if you have digestion concerns.
For detailed information about fiber check https://lpi.oregonstate.edu/mic/other-nutrients/fiber
Adequate Intake (AI) is a value based on observed or experimentally determined approximations of nutrient intake by a group (or groups) of healthy people.
Vegetable Fresh Lentil Salad
- In a saucepan add 1 cup of French or brown lentils with enough water to cover by 1 inch. Cover, bring to boil, reduce to a simmer for 15 to 20 minutes until lentils are al dente. Drain and cool.
- Toss with 1 cup diced carrots, 1 cup diced cucumber or celery, 1/2 cup diced red pepper, 1/4 cup diced green onions, 1/2 cup cherry tomatoes cut in half. Before serving add dressing to taste. Garnish with chopped walnuts and feta cheese.
- Make dressing with 1/3 cup olive oil, 2 Tbsp. red wine vinegar, 1 tsp. honey, 2 tsp. Dijon mustard, 1 tsp. minced garlic, salt and pepper to taste. Makes 4 to 6 servings. Approximately 10 to 15 grams fiber.
Written by: Mimi Cunningham, Registered Dietitian-Nutritionist, Diabetes Educator
Written by: Mimi Cunningham, Registered Dietitian-Nutritionist, Diabetes Educator
Mimi Cunningham is a dietitian-nutritionist living in Eagle, Idaho. Her nutrition specialty is diabetes education and management. She loves writing about embracing healthy eating as fun plus a route to good health. She serves as a member of the Idaho Foodbank board of directors addressing food insecurity as a challenge to good health for Idaho children and adults.
On behalf of Smart Strategies for Successful Living, our sincerest appreciation goes to Mimi Cunningham for her contribution to our community website and commitment to healthy living and aging.
