WTF! (Where’s the fiber!)

Studies show just how important fiber is to your diet

In a world of fast and refined food, quality soluble fiber has been taken out of our diets in the 21st century. Currently, the average American consumes 15 grams of fiber daily.

The national fiber recommendations are 30 to 38 grams a day for men and 25 grams a day for women between 18 and 50 years old, and 21 grams a day if a woman is 51 and older. Another general guideline is to get 14 grams of fiber for every 1,000 calories in your diet. This is much less than our ancestors who were consuming 70-100 grams of fiber daily. Why is fiber important and what does it have to do with dentistry?

Fiber consumption has been implicated in many important bodily functions as it relates to our heart health and gut biome. Studies show eating just one cup of blueberries a day reduces cardiovascular disease by 15 percent. Other soluble fiber-filled foods include oatmeal, nuts, beans, lentils, and apples.

Your gut uses fiber to feed microbes that create a thick intestinal mucosal wall which creates a protective barrier from the outside world.

Studies have shown this barrier has The next time you choose a fiber a significant supplement be sure it is sugar-free. impact on the level of inflammation in our bodies, which we know is a player in chronic disease.

A high fiber diet also slows the elevation of blood sugar, which is essential for weight management.

As a clinical dentist, I have noticed an increase of decay due to sugary and sticky fiber supplements that are consumed daily by elderly patients. Many elderly patients, who have diminished dexterity for oral hygiene, consume these fiber-filled gummies that stick to their dental work. This lowers pH and causes acidic erosion (cavities) of the enamel and sensitive root surfaces of teeth.

Patients with a loss of chewing function also find it difficult to chew natural sources of fiber, so it is important to remember, the best time to consume these supplements is with meals and water, when they will be less likely to remain stuck to teeth. And, the next time you choose a fiber supplement, be sure it is sugar-free.

Dr. Eric L. Eby, D.D.S., M.A.G.D. His interests include crown and bridge, implant dentistry, and sleep apnea.