Fiber: A Secret Ingredient for Better Health

Fiber is phenomenal. It's a gem of a nutrient with claims to fame that go well beyond just "roughage."

Digestive health

Digestive issues are on the rise, with reflux (heartburn), bloating and irritable bowel syndrome (IBS) topping the list. Fiber lowers the risk for these conditions through its broom-like actions that help move food and other substances, including potentially harmful ones, through your intestinal tract. It absorbs water, creating bulk that engages the muscles in your intestines to move waste out. Without these bulking and sweeping actions, unhealthful elements can sit in your digestive tract to fester and cause trouble.

Blood sugar control

The fiber in whole grains, beans, nuts, seeds, fruits and vegetables slows digestion by stretching out the time it takes for food to break down into sugars and be absorbed into the bloodstream. Fiber's actions smooth out the rise of sugar circulating in your body and the energy levels that come from it.
 

Cholesterol control

Research suggests that the soluble fiber found in oats, barley, beans, and certain fruits and vegetables reduces the production of LDL cholesterol, which may reduce the buildup of plaque inside arteries. Soluble fiber can bind to cholesterol particles in your small intestine, making them less apt to enter your bloodstream and find their way to other parts of your body.

Gut (microbiome) integrity

Fiber feeds the good bacteria in your gut. This encourages the growth of more good bacteria, which helps nudge out harmful ones. Creating a well-nourished microbiome positively influences so many aspects of your health, including memory, mental wellness, nutrient absorption, weight, sleep quality and immune strength. A happy gut produces certain vitamins and chemical messengers, such as serotonin and dopamine, which manage mood and enhance the body's ability to ease stress and anxiety.
 

Cancer protection

Eating a fiber-rich diet may help reduce the risk of certain cancers, including those of the colon, breast, stomach and prostate. It accomplishes this, in part, by binding up and moving potentially harmful substances more quickly through the intestinal tract, disarming substances that may promote cancers and helping cells stay healthy.

Tips to Get Your Fill

Women should aim for 25 grams of fiber each day; men, 35 grams. Only 7% of us are reaching those numbers. Most of us consume only half that amount. To move you closer toward the goal:

• Seek out whole, less-processed foods when possible. Processing often strips food of its natural fiber.
   
• Read Nutrition Facts panels to determine how many grams of fiber are in a serving. A daily value above 20% means a food is an excellent source of fiber. Next, read the ingredient list. Find foods with whole food ingredients. Some products will add ingredients such as inulin, chicory root or methylcellulose to boost fiber content. Their influence in your body may not be the same as naturally occurring fiber.

• Choose food over supplements. Foods provide both soluble and insoluble fiber, while supplements often provide only one type of fiber. Choosing food first allows you to reap the health benefits of multiple nutrients found naturally in a food, which support the healthful activities of fiber.
   
• Reach for fiber-rich alternatives to conventional foods. Try whole-wheat or bean-based pastas in place of regular varieties. Choose whole-grain crackers, whole-grain cereals and fiber-rich salty snacks, such as popcorn, corn tortilla chips or pea-flour-based vegetable chips.
   
• Enjoy fiber-rich foods at every eating occasion rather than "bulking up" in one fell swoop. A big dose of fiber could cause discomfort, especially if your body is not accustomed to getting many fiber-rich foods.
   
• Stay hydrated. The extra "roughage" from added fiber in your diet will draw water from your body to bulk up matter in your intestines. You'll need more water (or another nonalcoholic fluid) to ensure that fiber moves through your intestine smoothly and to replenish what it's absorbed.