Foods Full of Fiber by Aliza Beer, MS RD

Health & F tness

Foods Full of Fiber

By Aliza Beer MS, RD, CDN

We are always being told to incorporate more fiber into our diets. However, many times it can be confusing as to which types of fiber to include and how much we should be having.

Dietary fiber is a non-digestible carbohydrate found in food and comes in the form of soluble fiber and insoluble fiber. Dietary fiber is very important for gut health and can help control body weight, regulate bowel movements, regulate blood sugar, control hypertension, and signal satiation. It is found in fruits, vegetables, legumes, grains, and fiber supplements.

Women are recommended an intake of 21-25g of fiber each day, while men are recommended 30-38g each day. However, the average fiber consumption in the United States is only 15g fiber per day! Although fiber is essential for a healthy gut and digestive system, there are also risks involved with consuming too much fiber. Too much fiber can cause gastrointestinal issues such as gas, bloating, and stomach pain. The key to including more fiber in your diet is to do it slowly and to drink more water.

The Benefits of Fiber

1. Fiber helps regulate bowel movements: Fiber helps regulate bowel movements by increasing the size of stool and softening it. Essentially, fiber bulks up the stool, making it easier to pass. This will help prevent constipation. Fiber also bulks up watery stools, thereby preventing diarrhea. 2. Promotes healthier gut bacteria: Fiber feeds the good bacteria in your microbiome and helps produce short-chain fatty acids that combat inflammation. Studies have shown the benefits of fiber for people with gastrointestinal disorders like colorectal ulcers, gastroesophageal reflux disease, and diverticular disease. 3. Encourages a healthy weight: High-fiber foods are more filling and satiating than low-fiber foods and can help keep you full longer. Thus, if you choose high-fiber foods, you’ll consume less calories than if you choose low-fiber foods. 4. Lowers the risk of heart disease: High fiber intake has been linked to a lower risk of heart disease in many large studies. In a Harvard study, researchers found that a high fiber intake decreased the risk of coronary heart disease by 40%. 5. Prevents and helps manage type 2 diabetes: A diet high in fiber and low in high-glycemic index foods may help lower the risk of type 2 diabetes. Soluble fiber can slow the absorption of sugar and improve blood sugar levels. A high-fiber diet can help control blood sugar levels because when it is ingested, it doesn’t spike blood sugar levels like refined carbohydrates do. Fiber doesn’t need insulin to digest it so it is not counted as part of your carbohydrates. Therefore, if a food contains 30g carbohydrates and 15g fiber, it’s counted as only 15g carbohydrates. 6. Lowers cholesterol levels: Studies have shown that soluble fiber may lower cholesterol levels by lowering the bad cholesterol called LDLs. 7. Keeps you feeling full: Fiber bulks food, expands in the stomach, and makes you feel full. High-fiber foods also take longer to digest than low-fiber foods, making you feel fuller for longer amounts of time. When fiber is digested, acetate is released, and it sends a signal to the brain to stop eating. High-fiber foods also involve more chewing, which also helps signal to the brain that you are full.

Soluble vs. Insoluble Fiber:

Soluble fiber dissolves in water to form a gel-like material. It is important for digestion, lowering blood sugar and LDL cholesterol. Types of soluble fiber include oats, beans, avocados, apples, brussels sprouts, sweet

potatoes, carrots, barley, peas, broccoli, turnips, pears, figs, sunflower seeds, and psyllium husk.

Insoluble fiber does not dissolve in water and instead, attracts water into your stool, making it softer and easier to pass. Insoluble fiber is important for healthy bowels, insulin resistance, and digestion. Types of insoluble fiber include potatoes, wheat bran, beans, nuts, dark leafy greens, blackberries, unpeeled apples, whole wheat flour, and cauliflower.

Tips to Increase Fiber

1. Keep the skin on fruits and vegetables to get more fiber. For example, a large apple without its skin contains 3g fiber, while a large apple with its skin contains 5g fiber. 2. Add seeds to your meals to boost fiber content. Two tablespoons of chia seeds contain 10g fiber, while two tablespoons of flax seeds contain 6g fiber. 3. Choose whole-wheat options instead of white flour. Whole- wheat bread contains about triple the amount of fiber than white bread. 4. Take fiber supplements if your doctor recommends. Psyllium husk is a great fiber supplement that can be added to smoothies or other beverages. To reduce stomach discomfort,

7. Include more fruits and vegetables in your meals. Fruits and vegetables are packed with fiber! One cup of raspberries contains 8g fiber and 1 artichoke contains 6.9g fiber. 8. Avoid juices and opt for whole fruits and vegetables. Juices are

High-fiber foods also take longer to digest than low-fiber foods, making you feel fuller for longer amounts of time.

add fiber supplements in slowly and increase water intake. 5. Add soluble or insoluble fiber according to your needs. For example, if you suffer from IBS, soluble fiber may be a better option for you. 6. Choose high fiber flours such as almond flour, coconut flour, or oat flour. stripped of fiber and only have carbohydrates in the form of sugar.

Dietary fiber has many benefits and should be included in your daily diet. It will feed the good bacteria in your gut, form short-chain fatty acids, and help regulate your digestion. Soluble fibers can be a good source when looking to lower cholesterol levels, sustain your appetite, and decrease the rise in blood sugar levels. Insoluble fiber supports insulin sensitivity and promotes bowel health. However, if you have any kind of inflammatory bowel disease like IBS or leaky gut, a lot of fiber can induce symptoms.

It is important to note that regardless of how healthy your digestion is, it is important to introduce more fiber into your diet gradually. Eating too much fiber too quickly can cause abdominal and digestive discomfort.

Fiber is found in a variety of fruits, vegetables, and grains and is crucial for a healthy gut and digestive tract.

Aliza Beer is a registered dietitian with a master’s degree in nutrition. She has a private practice in Cedarhurst, NY. Patients’ success has been featured on the Dr. Oz show. Aliza can be reached at alizabeer@gmail.com, and you can follow her on Instagram at @alizabeer.

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