Importance of fiber

Fiber is a type of carbohydrate that, unlike other carbs, isn’t broken down by the body. Because of this, it plays an important role in digestion.

Most adults need a minimum of 25g of fiber daily.

But it’s not just about fiber total. There are two types of fiber, soluble and insoluble. They have different roles, but both are equally important. Some foods (most plants) contain both types, while some food only have one or the other.

Soluble fiber: This type of fiber pulls water into your GI tract, making stool softer. Not enough of this and stool will be hard to pass, but too much may mean it’ll move through you too quickly. Examples of foods that contain mostly soluble fiber include apples, barley, oat, peas, beans, lentils, broccoli, figs, apricots, and flax seed.

Insoluble fiber: This type of fiber adds bulk to your stool. Think of it as the opposite as soluble. Examples that are mostly insoluble include nuts, avocado, beans, cauliflower, asparagus, potatoes, skin on apples, wheat bran, whole wheat flour, carrots, and green beans.

For ideal digestion, your body needs a pretty even amount of both types.

Beyond just keeping your bowel movements regular, a high fiber diet can help prevent bowel diseases and complications, like cancer or hemorrhoids.

Fiber (specifically soluble) also aids in maintaining healthy blood sugar levels. Fiber delays digestion and therefore affects how quickly glucose enters your bloodstream, which is helpful in controlling blood sugar spikes.

Additionally, a high fiber diet can help lower LDL (“bad cholesterol”) in your body, while also lowering blood pressure and inflammation.

Lastly, a diet full of fiber is often also full of micronutrients – what your body needs to build muscle, lose body fat, make energy, etc. Hitting your fiber goal is sort of a “checks and balances” for hitting your carb goal. No carb is off limits even if it doesn’t have fiber or micronutrients, but hitting your fiber goal ensures at least some of your carbs are giving your body those things, too.

Tips for hitting your fiber goal:

• Find 3-5 foods you can have daily that get you there and stick with those.
• Shop for higher-fiber versions of things you already eat, like bread, cereals and wraps.
• Wondering about fiber supplements? Head to the FAQs at the end!