The Importance of Fiber for Whole-Body Health

Fiber is one of the most essential nutrients for a healthy diet. It’s mostly known for improving digestion, but the benefits of fiber go far beyond keeping your digestive system moving. It can also help regulate blood sugar, support heart and gut health, and help with weight loss by keeping you full for longer. Simply put, the more fiber you eat, the better your wellness journey can be.

What is Fiber?

Fiber is a non-digestible carbohydrate found mainly in plant foods like fruits, vegetables, whole grains, beans, and legumes. As fiber passes through your digestive system, it absorbs water and softens stool, which can help keep you regular.  

What are the Two Main Types of Fiber?

There are two main types of fiber: soluble and insoluble.

Soluble fiber dissolves in water, forming a gel-like material in the stomach that slows down digestion. It’s found in oats, peas, beans, apples, bananas, avocados, carrots, and citrus fruits. Soluble fiber can also help lower cholesterol and blood sugar. This type of fiber can be metabolized by the “good” bacteria in the gut.

Insoluble fiber doesn’t dissolve in water. It can support the movement of material through the digestive system and add bulk to stool. Good sources of insoluble fiber include whole-wheat flour, wheat bran, nuts, beans, cauliflower, broccoli, and spinach.

Most high-fiber foods contain both soluble and insoluble fiber. The amount of each type of fiber will vary, but you can get both types of fiber by eating a variety of fiber-rich foods.

What are the Benefits of Fiber?

Here are some ways a high-fiber diet can help improve your whole-body health.

Supports Gut Health

Most carbs, proteins, and fats are absorbed into the bloodstream before reaching the bacteria living in your gut. Because fiber can’t be digested and moves through your intestines mostly unchanged, it reaches the bacteria in your gut and helps feed it, which is beneficial to your gut health.

Can Reduce Chance of Constipation

Dietary fiber increases the weight and size of stool and also softens it. Fiber can also help add bulk to stool and make them more solid. Generally speaking, bulkier stools are easier to pass.

Can Help You Lose Weight

Certain types of fiber help you lose weight for a number of reasons. First, fiber can soak up water in the intestines, which slows down the absorption of nutrients and increases feelings of fullness. The more fiber you eat, the more full you’ll feel, making it less likely that you’ll snack between meals.

Many high-fiber foods are also naturally lower in calories. Eating lower-calorie foods that are high in fiber can help keep you feeling full, which is a great way to lose or maintain a healthy weight.

Supports Heart Health 

Fiber can support heart health by helping to keep cholesterol levels in check. Soluble fiber can help keep your body from absorbing cholesterol found in other foods, which can lower ‘bad’ cholesterol levels in your blood.

Fiber has also been shown to help lower blood pressure and lessen inflammation.

Can Improve Blood Sugar Levels

Fiber may help slow the absorption of sugar into your bloodstream, which can improve blood sugar levels.

How Much Fiber Do You Need Each Day?

Men ages 19 – 50: 31 to 34 grams

Men over 50: 28 grams

Women ages 19 – 50: 25 to 28 grams

Women over 50: 22 grams

Grams of Fiber in GOLO-friendly Foods*

Fruit

• ½ cup of raspberries: 4 g
• ½ cup of blackberries: 4 g
• 1 pear: 6 g
• 1 grapefruit: 4 g

Vegetables

• 1 cup of cooked broccoli: 3 g
• 1 cup of raw carrots: 3 g
• 1 cup of cooked Brussels sprouts: 4 g
• 1 cup of cooked cauliflower: 2 g

Legumes

• ½ cup of cooked lima beans: 5 g
• ½ cup of cooked green peas: 4 g
• ½ cup of cooked lentils: 8 g
• ½ cup of black beans: 8 g

Nuts and Seeds

• 1 oz. of pumpkin seeds: 5 g
• 1 Tbsp of chia seeds: 4 g
• 1 oz. of almonds: 4 g
• 1 oz. of sunflower seeds: 2 g
• 1 oz. of pistachios: 3 g 
• 1 Tbsp of flax seed: 3 g 

Whole Grains

• 1 cup of cooked brown rice: 2 g
• 1 slice of multigrain bread: 3 g
• ½  cup of cooked quinoa: 3 g
• ½ cup of cooked oatmeal: 4 g

* Amount of fiber will vary depending on whether food is raw or cooked. 

Tips for Increasing Fiber in Your Diet

Try these simple tips to include more fiber in your diet:

• Include an extra serving of veggies in your GOLO-friendly meals.
  
• Add beans, shredded carrots, or a sprinkling of nuts and seeds to your salads.
• Include a piece of fruit with your breakfast or lunch.
• Switch from white rice to brown rice and white bread to whole-grain bread.
• Try whole-wheat pasta instead of regular pasta.
  
  

Sources

Information for this article was collected by the health and wellness experts at GOLO using the following sources:

Mayo Clinic

Harvard.edu

National Institute of Health

NIH