Let's Get Real About Fiber

What Is Dietary Fiber?

Dietary fiber is a type of non-digestible carbohydrate found in plant foods and it's made up of many sugar molecules linked together.

There are two types of dietary fiber, and most plant foods contain both:

• Soluble fiber dissolves in water to form a thick gel-like substance in the stomach. It is broken down by bacteria in the large intestine.

• Insoluble fiber does not dissolve in water and passes through the gastrointestinal tract without being broken down.

Soluble fiber intervenes with the absorption of dietary fat and cholesterol. That is good news because it can help lower low-density lipoprotein (LDL), also known as the bad cholesterol. It does this by stopping cholesterol from being absorbed through the intestines and into the bloodstream. Soluble fiber also slows digestion down, and the rate at which carbohydrates and other nutrients are absorbed into the bloodstream. This can help control your blood glucose and prevent it from spiking up after a meal. Insoluble fiber provides bulk for stool formation and speeds up the movement of food and waste through the digestive system, which can help prevent constipation.

Why Do We Need It?

Fruit infused water is a delicious and enjoyable way to stay hydrated.

We need fiber because it keeps us feeling full longer, which can help with weight management. When we don’t get enough fiber (and/or protein) we end up eating more and taking in more calories than we need. Those extra calories get stored as fat in the body.

Fiber also aids in digestion, helps get rid of waste and helps promote regular bowel movements. It’s important that you drink plenty of water because fiber needs an adequate amount of water to move effortlessly through our digestive tract. Aim for at least 8 glasses (cups) of water a day. This can vary depending on your age, activity level and how much fiber you eat. If you consume few fiber rich foods, gradually add them to your diet, as too much too fast can cause bloating, abdominal pain and gas (I will elaborate on this in my next post).

In addition, the FDA considers dietary fiber a “nutrient of public health concern” because low consumption is associated with several potential health problems (I will also address this in a future post). Bottom line, eat more fiber to promote regularity, alleviate constipation and help you feel full longer.

Where Can We Find It?

Good sources of dietary fiber include fruits and vegetables (especially in their skins), nuts and beans, and whole grains. Eating a variety of these foods can help you get an abundance of nutrients. However, it’s easy to assume you’re getting enough, so keep an eye on how much you get in your diet. You can do this by reading the Nutrition Facts Label on food and beverages. The label shows the amount in grams (g) and the Percent Daily Value (%DV) of dietary fiber in one serving of the food. The Daily Value for fiber is 25 g per day, based on a 2,000 calorie diet. Your Daily Value may be higher or lower depending on your calorie needs. When comparing foods, choose foods with a higher %DV of dietary fiber. Note that 5% DV or less per serving is considered low and 20% DV or more per serving is considered high.

Oatmeal is a great fiber source, but if you choose a different ready-to-eat breakfast cereal, make sure whole grain is the first ingredient and check the amount of dietary fiber per serving.

How Much Do We Need?

The 2015-2020 Dietary Guidelines recommend that Americans adults get between twenty-five to thirty-eight grams daily. The amount you need varies and depends on age, and sex. For example, a 19-30 year old female needs 28 grams and a 31-50 year old female needs 25 grams. For males, a 19-30 year old needs 38 grams and a 31-50 year old needs 30 grams. I highly recommend going to choosemyplate.gov, click on the “eat healthy” tab and go through all the food groups that provide fiber such as fruits, vegetables and grains. This way you can find out exactly how many servings a day you need of those foods that provide dietary fiber. Try making health conscious decisions everyday, the choices you make today can make a big difference tomorrow. Focus on a healthy dietary pattern that includes a variety of fruits, vegetables, whole grains, legumes, nuts and seeds.

I bet you’re wondering if too much fiber can actually be harmful? Well, too much of any good thing can be harmful, but stay tuned. I will explain this in my next post!

References:

Appendix 7. Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations. Appendix 7. Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations - 2015-2020 Dietary Guidelines. https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/. Accessed August 14, 2019

Choose MyPlate. Choose MyPlate. https://www.choosemyplate.gov/. Accessed August 14, 2019.

Dietary Fiber. accessdata.fda.gov. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/dietary-fiber.html. Accessed August 14, 2019.

Dietary Fiber. eatrightpro.org. https://www.eatrightpro.org/news-center/nutrition-trends/foods-and-supplements/dietary-fiber. Accessed August 14, 2019.

Ferguson L. 10 Things You Need to Know About Fiber. Tufts Nutrition | 10 Things You Need to Know About Fiber. https://sites.tufts.edu/nutrition/winter-2019/10-things-you-need-to-know-about-fiber/. Accessed August 13, 2019.

Managing your weight with healthy eating : MedlinePlus Medical Encyclopedia. MedlinePlus. https://medlineplus.gov/ency/patientinstructions/000330.htm. Accessed August 13, 2019.