What’s the deal with fiber?

Fiber is the gut superhero you might not know much about. Dietary fiber, only found in plants, is part of the plant that the body can’t digest or absorb. If people know anything about fiber, it’s typically about it’s ability to help with bowel movements. While we all love healthy poop habits, fiber does so much more for us than merely helping us keep our colons cleaned out.

Fiber provides feelings of fullness and satiety, attributes that can help naturally control hunger and caloric intake. It can also help regulate blood sugar, lower cholesterol, and create a health gut. Less than 5% of Americans get the recommended 25-38 grams of fiber per day. By embracing a whole-food, plant-based (or even plant-heavy) diet, you can achieve your fiber goals while also benefiting from the other nutrients found in plant foods.

There are two main types of fiber: soluble fiber and dietary fiber. Soluble fiber forms a gel-like material in the stomach and helps slow down digestion. This type of fiber can help lower cholesterol and blood sugar as the gel-like substance binds to cholesterol in the gut to remove it from your body. Insoluble fiber supports food waste moving through your digestion and adds bulk to stool - aka insoluble fiber is helpful for folks who struggle with constipation. 

With rates of colorectal cancer increasing today, particularly among younger folks, adding more fiber to your diet is a great way to promote better gut health. We’ve all heard the song about beans - they truly are a magical fruit! Not only will your digestive system thank you for eating a higher fiber diet, but eating more plants can also improve focus, decrease inflammation and pain, and give you more sustainable energy throughout the day.

Most high-fiber plants contain both soluble and insoluble fiber, here are a few fiber allstars: beans, peas, chia seeds, berries, dates, avocado, and cruciferous veggies (like brussels sprouts and broccoli).

Consider these delicious, high-fiber recipes:

• Raspberry Overnight Oats

  • 8g fiber in 1 cup raspberries

  • 11g fiber in 2 Tbs chia seeds

  • 4g fiber in ½ cup oats

• Braised White Beans and Greens 

  • 19g fiber in 1 cup white beans

• Chickpea Lentil Quinoa Stew

  • 19g fiber in one serving