Fiber is one of those things that everyone needs, but most people aren’t getting enough of.
But, what really is fiber? And, more importantly, how do we make sure we are getting enough of it?
Fiber is a nutrient found in plants that is important for good health. Fiber promotes gut health, regular bowel movements, detoxification and overall health, and aids in digestion, blood sugar management and helps you feel full for longer.
Often called “roughage”, our bodies can’t actually digest fiber. It does not break down internally to be stored and actually stays intact as it moves in and out of your body.
This definitely sounds counterintuitive, but that is why it is so good for us. When we eat fiber, it keeps the things that should be moving, moving, while also carrying out all the bad stuff in our digestive tracts. Kind of like internal trash people getting rid of all the junk in your digestive tract.
There are two types of fiber, insoluble and soluble.
Insoluble fiber does not dissolve in water. It helps move things along and has more of a laxative effect. This is generally found in lentils, whole grains, flaxseed and some vegetables.
Soluble fiber does dissolve in water. When it is moving through your digestive tract it turns into a thick gel-like substance. This gel collects and moves things that your body doesn’t need and helps to bulk stool. This kind of fiber is in apples, beans, oats, peas, carrots and citrus fruits.
For something that is so beneficial to our bodies, studies have shown that 95% of Americans are not getting enough fiber in their day. It is recommended that women aged 50 or younger should be getting 25 g of fiber per day. Men aged 50 or younger should be getting 38 g of fiber per day. And for the 50+ group, women should be consuming 21 g while men should be getting 30 g.
A lot of people have a hard time getting enough fiber directly from foods, so they turn to supplementation to fill the gaps. This is a great strategy for meeting your fiber needs! However, it is recommended to increase your fiber intake slowly over time to avoid bloating, gas and getting an upset stomach.