how to add more fiber into your diet

what is fiber?

aside from protein, fiber is the second most satisfying nutrient that provides an array of health benefits and can easily be incorporated into anyone’s daily diet.

more scientifically, fiber is a component of plant based foods that is unable to be completely broken down by the human digestive system. as a result of this, dietary fiber provides many health benefits to the consumer. These benefits include slower digestion of foods which can contribute to better blood glucose control, a lower serum, total & LDL cholesterol leading to decreased risk of cardiovascular disease, increased satiety (the feeling of fullness after eating) by promoting hormones such as ghrelin, an improvement in the absorption of nutrients, increased fecal bulk and better insulin sensitivity. for these reasons, it is clear that fiber should be a part of the daily diet to aid optimal health and wellness.

without adequate fiber in the diet, one may suffer from constipation and be at a higher risk for developing certain cancers, such as colon cancer.

fiber is found in places like the bran of wheat, in the skins and insides of fruits and vegetables and in legumes such as beans and peas. i will discuss more on where to get fiber at the end of this post.

total fiber

= dietary + functional

• dietary fiber refers to the carbohydrates in plants that are undigestable by the body. when foods containing dietary fiber are consumed, they pass through the intestines and come out in fecal matter. dietary fibers are found in wheat, cellulose - peas, root vegetables, cabbage & beta glucans - oats and barley..

• functional fibers are also nondigestible in humans, but offer physiological effects. these are isolated fibers that can be extracted. examples include resistant starches, pectins - apples, berries, citrus fruits, legumes, gums - flax & psyllium, chitin & chitosan - lobster and crab, inulin, polydextrose and indigestible dextrins.

soluble vs insoluble

soluble fiber

• soluble fibers are found more in fruits. these fibers are soluble and water so as they pass through the digestive system the fiber forms a gel like material which contributes to the health of the bacteria in your gut.

insoluble fiber

• these fibers are present in grains and vegetables. since the fibers do not dissolve at all, they stick to material in the digestive tract to form and add to stool.

how much is enough?

for every 1,000 calories consumed, 14 grams of fiber should also be consumed. to receive the benefits provided by adequate fiber consumption. this will come out to around 25 - 35 grams of fiber per day

if you consume 2,000 calories per day, this would mean you should be consuming 28g of fiber per day.

so, what does this look like?

one packet of oatmeal ~ 3g of fiber

one cup of berries 6g

one cup of broccoli 3g

one slice of whole grain bread ~7g

one cup of black beans 17g

protein bar (no cow brand) 17g

where to spot it

the fiber content will be listed under ‘total carbohydrates’ on the nutrition label of a food item

how can fiber consumption help me manage my diabetes?

while fiber is beneficial for everyone (not just diabetics) incorporating fiber into your diet as a diabetic aids in the stabilization of blood glucose by slowing nutrient digestion and absorption (including glucose!) which allows insulin time to catch up to the glucose buildup in the bloodstream.

fiber can also lower LDL cholesterol levels by preventing the recirculation of bile, causing the body to use cholesterol to create new bile, this reduces risk of developing cardiovascular disease, which is more common in diabetics.

sources

B1686 07DRI-Micronu (usda.gov)

Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. J Acad Nutr Diet. 2015;115(11):1861-1870. doi:10.1016/j.jand.2015.09.003