What is dietary fiber, why is it important, and how can you get more in your diet?
Do you know how much dietary fiber you consume on a daily basis? And is it enough?
In my opinion, dietary fiber is one of the most important components in a person’s diet. Dietary fiber is a type of carbohydrate that your body cannot digest. It can be found in fruits, vegetables, beans and whole grains. Dietary fiber can be soluble or insoluble, and both kinds are beneficial. Soluble fiber can dissolve in water. This type of fiber can help regular blood glucose levels and lower LDL cholesterol levels. Types of food which contain soluble fiber include oatmeal, apples, blueberries, lentils, beans, and nuts. Insoluble fiber does not dissolve in water. This type of fiber can help promote regularity in your digestive system and can help relieve constipation by helping food to move more readily through your digestive tract. This type of fiber increases bulk and is often referred to as “ruffage”. Foods which contain insoluble fiber include whole grain foods like brown rice, whole wheat products, and quinoa, or in beans, leafy greens, nuts, seeds, or the skins of fruits and vegetables such as pears or sweet potatoes.
Fiber can help to reduce LDL cholesterol, slow the speed at which food moves through the digestive system (which helps you feel fuller longer AND can help keep blood sugar levels stable longer), and can help increase bulk in the intestines so the frequency of bowel movements can increase with fiber consumption! Fiber’s potential to help reduce LDL cholesterol comes from it’s ability to form a gel-like substance in your intestines, which helps slow digestion and allow more cholesterol to be trapped which prevents it from being reabsorbed into the bloodstream, allowing it to be excreted from the body. In addition to these benefits, dietary fiber is also food for your gut bacteria! When you feed your gut bacteria, it promotes their ability to flourish and create a healthy digestive tract.
The recommended intake of dietary fiber is 25 grams per day for women and 38 grams per day for men, but individual recommendations vary depending on age and size. Some tips for increasing your daily fiber intake include: replacing refined grain products such as white rice, bread, and pasta with their whole grain alternatives, eating whole fruits and vegetables, and adding nuts and seeds to meals.
It is also very important to keep hydrated as you increase fiber intake so your body can adjust to the new intake. Keeping hydrated promotes the flow of foods through your digestive system.
How are you going to increase fiber in your diet?
