Originally published in Hideaway Lake News on April 1, 2022
While we obsess about carbs, fats and proteins, we often forget about an equally important player in our diet – fiber. I have found that if I make sure and include foods rich in fiber at every meal, I automatically eat healthier. This is because foods with high amounts of fiber are naturally low in unhealthy fats and high in vitamins and minerals.
Fiber is a type of carbohydrate that the body can’t break down and digest, which means first of all, it doesn’t have any calories! Second, this also means it helps in the regulation of our bowel movements. Although it seems counter intuitive, fiber can help with both constipation and diarrhea. This is because there are two types of fiber, soluble and insoluble, and they work together to address all bowel movement irregularities. All fruits, vegetables, whole grains and beans have a mix of soluble and insoluble fiber, some have more of one than the other.
Soluble fiber is found in oats, avocados, flax seeds, black beans, apples and others. This is the fiber that helps most if you suffer from diarrhea as it removes water and bulks up the stool.
Insoluble fiber is more plentifully found in all other vegetables, fruits, grains and legumes. Both types of fiber help with constipation by regulating the water content in the stool as well as the rate at which food moves through the gut. Ensuring you have adequate amounts of fiber is the best way to assure your gut health. Most Americans get less than half of the recommended fiber in their diet. I find it difficult to count fiber grams and such, so I just make sure I eat 1-2 servings of fiber rich foods at each meal and I automatically get the daily required amount.
If you normally eat a diet very low in fiber, which often means a highly processed one, it will take some time for your body to adjust to any added fiber. So don’t go from zero fiber to lots of high fiber foods quickly. Give your body time to adapt or you will experience terrible gas, bloating and possibly even diarrhea. Start by adding one serving of fiber rich food per day and increase by one serving every few days to weeks, depending on how you tolerate it. If you start getting stomach problems, cut back a bit and take it slower. Also make sure you drink plenty of water with your fiber rich foods to allow the fiber to work like it should.
Talk to your doctor before you start a fiber regimen if you suffer from irritable bowel syndrome, chronic constipation or gastroparesis, so they can guide you about the correct amount and type of fiber to eat in order to get the most benefit. While whole foods are the best source of fiber, some people may not be able to get all their fiber needs from regular foods. They may have to add a fiber supplement such as psyllium or inulin in the form of a powder or tablets. Again, make sure you increase these supplements slowly and take them with plenty of water, otherwise you may get gas, cramps and bloating.
Why go through all of this if your bowels are already moving fine? This is because in addition to its effects on your bowel movements, fiber also improves your cholesterol, moderates your sugar by helping you avoid rapid rises in sugar, and keeps you feeling full longer. Studies have shown that it improves heart health, helps control your weight and maybe even live longer. So the next time you sit down to a meal, pay attention to your fiber too!