Fiber and Digestive Health
Most of us grew up hearing the saying “an apple a day keeps the doctor away”, but did anyone know what that meant? Currently fiber seems to be the trending recommendation for digestive health, but I find that when advice doesn’t provide an understanding of its importance, it makes it difficult to want to implement it into our lives.
Why is fiber good for digestion?
Fiber is what creates the internal structure of all plant based foods. When it’s consumed in a diet, this same fibrous structure shapes the consistency of stool, and regulates the speed at which it moves through the digestive tract.
This is because fiber can not be broken down or absorbed, instead it passes through the body undigested, both improving bowel movements and maintaining bowel health.
When some types of fiber in stool reach the large intestine it increases the growth and diversity of beneficial bacteria. Feeding the beneficial or “good” bacteria helps to keep the positive balance in the microbiome we all seek.
Which kind of fiber helps with constipation?
Insoluble fiber is the name of the game when it comes to softening hard stool, and making it easier to pass through the digestive tract. This is because it does not dissolve in water, so it brings hydration into the stool, making it smoother, and increasing its speed of transit through the intestines.
Something important to keep in mind is that insoluble fiber requires adequate hydration levels. If you aren’t drinking at least 80 ounces of water each day, you may become dehydrated or possibly cause further constipation issues.
Insoluble fiber rich foods:
Almonds
Avocado
Brown Rice
Cauliflower
Chia Seeds
Corn
Green Beans
Kale
White Potatoes
Whole wheat
Which kind of fiber helps with diarrhea?
Soluble fiber is your top choice for thickening stool, and slowing down the speed at which it travels through the digestive tract. This is because it dissolves in water creating a gel like substance that helps to solidify and add bulk to stool, while also decreasing the rate it travels through the intestines.
An added bonus of soluble fiber, is that depending on the food source, it can also be an important form of prebiotic nutrition for the beneficial bacteria in your large intestine. Once fed, they are able to release short chain fatty acids that strengthen intestinal walls, anti-inflame, and increase absorption.
Soluble fiber rich foods:
Apples
Asparagus
Beans
Berries
Broccoli
Carrot
Fig
Oatmeal
Pears
Sweet Potatoes
How much fiber do I need each day?
Research has shown that the average person in each of the below age categories requires the listed minimum grams of fiber each day. As with all nutritional recommendations, it’s important to remember these minimums are based on what is necessary for general health, and that each person may require different totals based on their bio-individual needs. So find your recommendation total, slowly increase your daily fiber, and take note of how you begin to feel.
Age Recommended daily fiber
Children under 18 years 14-31+ grams per day
Women under 50 years 25+ grams per day
Men under 50 years 38+ grams per day
Women over 50 years 22+ grams per day
Men over 50 years 28+ grams per day
How can I add more fiber to my meals?
The great news is that all whole grains, beans, legumes, vegetables, fruits, nuts, and seeds contain fiber. And most hold a combination of both insoluble, and soluble, so you don’t need to overthink your choices. Keep the skins on, eat a variety of sources, and remember that having fiber in every meal works towards not only reaching your daily totals, but helping to keep your digestive health strong.
Here’s an example of what an easy day of eating fiber can look like:
Breakfast - Yogurt with oatmeal, berries, flax, & chia
Snack - Apple & almonds
Lunch - Sandwich with whole wheat bread, carrots & celery sticks
Snack - Tortilla chips & avocado
Dinner - Protein with potatoes (sweet or white), & green beans
Dessert - Dates & peanut butter
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