When considering what ‘health’ or a ‘healthy person’ looks like - most people would mention two things. Diet and Exercise. With our nutrition making up half of that equation we should understand exactly what consists of or qualifies as a ‘good’ or at least better diet. It’s not always as simple as eating from the pallate of the very outdated Food Pyramid and nor does that mean counting your calories is going to be a surefire way to maintaining your best health.

Among the abundance of fads and buzzwords - fiber is high up on that list currently. So let’s dive into what it is, why you need it, and what it does.

Fiber is one of those unsung heroes of nutrition that so often gets overlooked. While most of us know we should eat our fruits and veggies, the significance of something so small like fiber intake can fly under the radar. 

Fiber is a type of carbohydrate that the body can't digest. It comes in two forms: soluble and insoluble. Soluble fiber dissolves in water and can help lower blood sugar and cholesterol levels, while insoluble fiber adds bulk to your stool and aids in digestion. Both types are crucial for overall health. Sometimes it can make it easy to picture fiber like glue, it is helping bind things together while picking up other stuff along the way. 

Why is Fiber Important?

1. Digestive Health: Fiber helps regulate your bowel movements and prevent constipation. A diet high in fiber promotes a healthy gut and can reduce the risk of digestive disorders.

2. Weight Management: High-fiber foods are often more filling, which can help you feel satisfied and reduce and over abundant calorie intake when warranted or wanted. This makes fiber an ally in weight management.

3. Heart Health: Soluble fiber can help lower cholesterol levels, reducing the risk of a plethora of heart diseases. It also helps regulate blood sugar levels, which is essential for maintaining heart and cardiovascular health.

4. Diabetes Management: Incorporating fiber-rich foods into your diet can help control blood sugar levels, making it easier to manage diabetes.

5. Cancer Prevention: A diet high in fiber, especially from whole grains and fruits, has been associated with a lower risk of certain types of cancer, particularly colorectal cancer.

The daily recommended intake of fiber varies by age and gender, but generally, adult women should aim for about 25 grams per day, while men should aim for about 38 grams. Unfortunately, most people fall well short of these recommendations. After all, when is the last time you looked at the nutritional label for fiber? Most people look at the bigger items like overall calories per serving, protein content, and fats.

An easy and fun way to make getting fiber in your daily diet is to shoot for getting 30 different plants into your diet WEEKLY. This includes anything grown in the ground. This will allow for a greater intake of fiber but also will allow for a variety of types of fiber and types of plants which is beneficial for your gut as a whole.

If you have any questions or want to learn more please feel free to reach out to us! Dr. Maggie Koethe loves diving deep into the often confusing and conflicting world of nutrition and would love to help you navigate it!

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