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Fiber is one of the most underappreciated components of the diet, and the online nutrition world is not getting it right most of the time. Unlike protein, where a scoop of powder can probably fill a gap, and products can be beefed up in reasonable ways, treating fiber as a supplement misses the point.

Fiber supports healthy bowel movements by increasing stool bulk, reducing colonic transit time, and decreasing pressure in the colon. It helps to regulate blood glucose by modulating how sugars are absorbed. It decreases cholesterol and modulates inflammation, contributing to cardiovascular health. And it acts as food for the good bacteria in the gut, positively influencing the microbiome.

Why is “eat more fiber” oversimplified?

Fiber isn’t just one thing. It comes in many forms: soluble, insoluble, fermentable, non fermentable; and each type behaves differently and has different purposes. Most foods have a combination of more than one of these types of fibers, and it’s the combination of different types and diversity that provides the most benefit! In the context of the microbiome (the plethora of bacteria in your intestines), every different type of food and fiber is feeding different populations of bacteria to create diversity!

So what is fiber and how much are we trying to get?

Fiber is a type of carbohydrate that passes through the digestive tract relatively undigested that we get from fruits and vegetables, whole grains, legumes, and nuts and seeds. The general recommendation is to consume between 20 to 35 grams of fiber per day from a variety of sources.

How can I make this happen?

Making small intentional changes to increase your whole foods. We want to increase the fruit and vegetable intake (frozen mixed blends are great/simple additions), lean into whole grains and starches (like brown rice, quinoa, oats, potatoes…) and experiment with more legumes in foods (lentils cook into many things quite easily). We need to be thinking about these at more than just dinner.

Can i supplement?

Fiber supplements like psyllium or methylcellulose are reasonable tools when dietary intake is genuinely insufficient. Psyllium in particular has good research for digestive health and cholesterol. However, these should complement a fiber-rich diet, not replace it

Think of fiber less like a supplement to add and more like a whole foods dietary pattern to build!

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Disclaimer:

This content is for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, naturopathic doctor, or other qualified healthcare provider with any questions you may have regarding a medical condition or health concern. Never disregard professional medical advice or delay seeking it because of something you have read here.