What is fiber?
Photo of a number of high-fiber foods including fruit, veggies, nuts, legumes, and grains, with the word FIBER written on a chalkboard.
Fiber is a complex carbohydrate that we can eat but not digest. Undigested fiber is broken down by the millions of microbes in our gut, the microbiome. This fermented fiber is used by the microbiome for food. The fiber we eat becomes prebiotics for our microbiome, promoting the growth of the preferred bacteria in our gut.
Why do we need fiber?
Fiber has numerous benefits, including:
Promotes growth of the preferred bacteria in our gut microbiome.
The microbiome bacteria convert fiber into short-chain fatty acids (SCFAs), which provide us with energy and help regulate the immune system.
It can lower LDL cholesterol.
Promotes feelings of fullness, which helps you eat less.
Prevents constipation by drawing water into the lower gut making stools easier to pass.
Promotes stable blood sugar and insulin levels by slowing digestion of food, avoiding blood sugar spikes.
Decreases risk of cardiovascular disease.
Decreases risk of type II diabetes.
Decreases risk of colorectal cancer.
Fiber-rich foods also contain micronutrients (vitamins and minerals) beneficial to our health.
How much do we need?
Adults need 25-35 grams of fiber daily.
Children need 5 grams more than their age. Add 5 to your child’s age to equal the grams required daily. For example, a child of 5 needs 10 grams, and a child of 10 needs 15 grams.
How do we get it???
Plant-based foods are the richest sources of fiber - whole grains, vegetables, fruits, legumes, and nuts - due to components such as cellulose, hemicellulose, pectins, and lignins that occur naturally in these plants. Eating fiber-rich foods is preferable over supplements since you receive other nutrients, such as vitamins, minerals, and antioxidants from these foods.
Photo of a multitude of high-fiber foods with fruit, nuts, grains, legumes, and vegetables.
Top Ten High-Fiber Foods:
Beans and Legumes, especially split peas, black beans, lentils, and edamame
Whole grains - barley, quinoa, oats, bran flakes, whole wheat pasta
Berries - raspberries and blackberries have the highest
Avocados
Artichoke hearts
Pears and apples
Brussels sprouts
Broccoli
Nuts
Dried fruits
10 Ways to Increase Daily Fiber:
Swap out white rice and pasta for brown rice and whole-grain pasta varieties.
Eat whole-grain or whole-wheat bread and crackers rather than white bread or items made from white flour.
Add chopped or shredded vegetables to sauces (such as lasagna or spaghetti sauce), salads, eggs, soups, chili, and ground meat.
Eat whole fruit rather than drink fruit juice which has added sugar.
Substitute beans or legumes for meat in soups, casseroles, and sauces 1-2 times weekly.
Choose whole-grain, high-fiber cereals or oatmeal.
Make muffins, cookies, cakes, and brownies using fruit, vegetables, and legumes.
Add seeds or nuts to salads, yogurt, and meals.*
Snack on raw vegetables* with hummus, cottage cheese, or nut butter.
Try a new variety of grains such as quinoa, barley, farro, wheat berries, and amaranth.
*Very young children (under 4 years) should not eat nuts or hard, raw vegetables since these are choking hazards.
Photos of a tray of cut up veggies with hummus (above) and fresh fruit skewers (below). Serving fruit and veggies for snacks and dessert increases fiber intake.
Too much fiber too quickly can lead to gas, bloating, loose stools, or constipation. Increase fiber gradually, adding 5 grams a week until you reach the desired amount, even less for children, depending on their age.
When increasing fiber intake, increase water to aid digestion and prevent “backing up.” Drink 8 to 16 ounces of water (1-2 cups) for every 5 grams of fiber.
Adding any fruit, vegetable, beans, legumes, and whole grains will significantly increase your fiber intake. There is a wealth of recipes online for new and delicious ways to prepare these healthy foods.
Your gut will thank you!
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