What Are the Benefits of a Fiber-Rich Diet?

What Are the Benefits of a Fiber-Rich Diet?

When it comes to eating a healthy diet, fiber tops the list of the primary nutrients your foods should include. A high-fiber diet has numerous benefits, one of which being excellent gut health. While carbs often get a bad wrap in the health and wellness industry, fiber is a carb that's required to maintain optimum health. Because fiber is not easily digested, it adds a bit of volume to your meals and helps you stay full and energized throughout the day.

Where Does Fiber Come From?

Wondering what fiber is and how you can get more of it? Fiber is a nondigestible carbohydrate that comes from plants. This being so, you will need to add more plant-based foods to your diet if you want to increase your fiber intake. The good news is that many of the plant sources loaded with fiber also contain high amounts of antioxidants, vitamins and phytonutrients that are great for you. If you're worried you are not getting enough fiber, try adding more plant-based fiber-rich foods like beans, broccoli, avocado, oats, barley and berries to your diet. If your diet is full of rich, wholesome foods and you're still not getting enough fiber, it might be time to reach for a fiber supplement. Before adding additional fiber to your diet through supplements, it's essential to talk to a health specialist to determine which supplement is best for you.

Products Supplemented with Fiber

Aside from plant-based food and fiber supplements, you'll likely see various products on grocery store shelves promoted as "fiber-fortified." Typically these foods have fiber added to them post-processing. Because of this, the nutrient is not as easily absorbed. Additionally, many "fiber-fortified" foods also contain high amounts of sugars and artificial ingredients. Check the nutrition label carefully before purchasing these foods and, when possible, consume healthy, whole foods instead.

Different Types of Fiber

While countless foods contain fiber, not all of them have the same kind. The three most crucial fiber types to add to your diet include; Insoluble fiber, soluble fiber and prebiotic fiber.

Insoluble Fiber

Insoluble fiber is found in the walls of plant cells. It's labeled insoluble because it does not dissolve in water or ferment in the colon like soluble fiber. Most commonly found in whole grains, fruit skins and green vegetables, adding more insoluble fiber to your diet will help boost your digestive health and maintain regularity.

Soluble Fiber

Colorful organic carrots, healthy vegetables on a black marble background Like insoluble fiber, soluble fiber is found in plants. Legumes, beans, root vegetables, fruits and grains like barley and oats are some of the largest soluble fiber sources. The body uses soluble fiber in incredible ways, one of which is by the colon. The "good" bacteria in the colon use soluble fiber as a food source, helping maintain and control many digestive system operations. Unlike insoluble fiber, soluble fiber does dissolve in water and even absorbs it during digestion. Because soluble fiber soaks up water as it passes through your body, it helps to slow down digestion and prevent constipation and diarrhea. The result? Healthy bowel movements and a well-working digestive system. Additionally, eating foods rich in soluble fiber can help boost heart health. By attracting and attaching to cholesterol particles in your system, fiber removes them from the body and reduces overall cholesterol levels.

Prebiotic Fiber

Prebiotic fiber is a type of soluble fiber known as inulin or fructan. It is found in foods like asparagus, onions, garlic, leeks, bananas, various root vegetables and grains. While prebiotic fibers aren't digestible by your body, they help good bacteria grown in your gut. Because your body doesn't digest prebiotic fiber, it can travel to your lower digestive tract and act as a food source for healthy bacteria.

How Good for You Is a High Fiber Diet

The truth is, there are many benefits to a high fiber diet, and those benefits vary from person to person. A diet rich in fiber can keep your digestive system regular, help you maintain a healthy weight, boost heart and gut health and fight off inflammation. While fiber is excellent for you, it must be added to your diet in moderation. If you're not eating a lot of fiber now and want to start incorporating more into your meals, slowly add it to your diet to be well tolerated. Keep scrolling to learn more about the many benefits of a high fiber diet.

What Can Fiber Do for Your Body?

A high-fiber diet has been associated with many health benefits, some of which are:

Regulates Cholesterol Levels

As we discussed previously, soluble fiber binds to cholesterol particles during the digestion process to help remove them from the body. By doing this, fiber can lower your cholesterol levels and help maintain heart health.

Regulates Blood Sugar Levels

Senior woman with glucometer checking blood sugar level at home Fiber is not easily digested, and because of that, it slows down the digestion of the food it's accompanied with into the intestines. This slow digestion process can prevent blood sugar levels from rising rapidly.

Fights off Hunger

A diet high in fiber adds bulk to your meals and can help keep you full and energized for longer. Staying full between meals prevents you from overeating and reaching for sugary snacks to satisfy your cravings.

Fiber Keeps You Regular

Feeling a bit backed up? Not only will adding more insoluble fiber to your diet help maintain regularity, but it can keep things moving if you do get constipated. Constipation is commonly relieved by the addition of roughage in your diet. Fiber works hard to pull water into the colon and produce softer, bulkier stools.

How Much Fiber Should You Eat?

Now that you've learned about the many benefits of a diet high in fiber, you're probably wondering how much fiber you should consume daily to reap these benefits. In general, it's recommended that an individual eats between 25-30 grams of fiber a day from food, not supplements. While this is a general recommendation, the amount of fiber needed can vary from person to person. Your current health, the nutrients in your system, and the medications you're taking affect fiber's digestion differently. If you believe that you're not consuming enough fiber, it's important to speak to a health professional to sufficiently increase your fiber intake. While fiber is essential to good health, too much fiber can have adverse effects. When eating a fiber-rich diet, be sure to drink eight or more glasses of water each day.

How to Increase Dietary Fiber Safely

Start Slowly

If you've decided your diet would benefit from a boost of fiber, begin adding it to your diet slowly. Too much fiber all at once may cause bloating, cramping and constipation.

Drink Enough Water

Young businessman leaning on an office building glass window drinking from a bottle of mineral water, with reflections of the city behind him Drinking enough water is essential when consuming a high-fiber diet. When combined with fiber, water can help your body better absorb nutrients and prevent constipation.

Get Your Fiber from Whole Grains

When it comes to grains as a source of fiber, be sure to choose whole grains. Whole grains supply a much better source of fiber than enriched grains. Study ingredient labels and ensure that grains like oats, barley and whole wheat are listed as the first (or only) ingredient.

Consume a Diet Rich in Fruits and Vegetables

Raw fruits and vegetables with the skin still intact are excellent sources of fiber. Try choosing raw fruits over juiced ones, and incorporate more greens like spinach, broccoli and kale.

Choose Alternative Fiber Sources

If you're not a fan of traditional wheat flour, try alternative sources such as couscous, quinoa, bulgur, chia seeds, buckwheat and hemp seeds. Not only do these foods taste great, but they're an easy way to add a boost of fiber to your meals.

Snack on Popcorn

While movie theater popcorn may not be that great for you, popcorn is a whole grain. When combined with healthy toppings, it's a tasty and simple way to add fiber to your diet.

Get Creative with Dried Fruit

mix from dried fruits in bowl, old wooden background Dried fruit is an excellent source of fiber and can be incorporated into your meal in several ways. Add dried fruit to your cereal, rice, baked goods and yogurt for a healthy fiber boost.

Stick to Brown Rice

If you require a fiber boost, swap white rice with brown rice. Brown rice is an excellent fiber source and can be combined with several different flavors to create delicious meals. Gut health is important. Your digestive system is continuously working to absorb the nutrients it needs and remove waste from your body. Fiber is an essential part of good gut health and a well-functioning digestive system. The dietary fiber you receive from vegetables, fruits, legumes and whole grains does so much more than keep you regular. Use the information found in this article along with the tips provided to begin incorporating more fiber into your diet and notice how much better you feel. From everyone at Bob's Red Mill, have a healthy and happy day!  
Bob's Red Mill
April 07 2021

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