Research shows eating recommended amounts of fiber can help the body in many ways.
Where Can We Find Dietary Fiber in Our Food?
Fiber is found in plant foods: vegetables, fruits, grains, legumes, nuts, and seeds. In some cases, we can find dietary fibers added artificially to animal-based foods.
What are the Two Types of Fiber?
- Soluble Fiber – This type of fiber dissolves into a gel-like substance. It can help lower blood sugar and cholesterol. These fibers can be found in beans, peas, oats, beans, apples, carrots, etc.
- Insoluble Fiber – This type of fiber adds bulk and helps movement through your digestive system. It helps us stay regular. Insoluble fiber can be found in whole wheat flour, wheat bran, nuts, beans, vegetables, etc.
Why is it so Important?
Fiber has so many benefits:
- Regularity – Fiber helps you have regular bowel movements
- Provides numerous benefits to your gut – Feeds the healthy gut bacteria, keeps the gut healthy, creates beneficial chemicals in the body
- Hunger / Weight management – Helps you feel fuller longer
- Provides metabolic benefits with regards to cholesterol and blood sugar
How Much Should I Be Eating to Get the Benefits
The Institute of Medicine generally recommends:
| Age 50 and younger | Age 51 and older | |
| Men | 38 grams | 30 grams |
| Women | 25 grams | 21 grams |
What Else Should I Know?
If you are not eating enough fiber now, try to increase slowly over a few weeks. If you try to add too much too fast, you may have gas, bloating, or cramps. The bacteria in your gut need time to adjust to the change.
Also, be sure to drink plenty of water. Water helps the fiber move through the system. Without enough water, you could end up constipated.