Looking to eat a little bit healthier? Maybe lose some weight? Chances are you’ve been looking for ways to add more protein to your diet. But there’s another nutrient that most Americans are lacking that is crucial for long-term health.
Fiber is a type of carbohydrate only found in plants that is digested differently than sugars or starches. There are five different food groups containing fiber: Fruits, vegetables, legumes, whole grains, and nuts & seeds. Eating food with fiber slows down eating, increases feelings of fullness and feeds healthy gut bacteria.
“The high fiber foods frequently contain prebiotics which feed healthy gut bacteria,” said Max Goldstein, MS, RD, CCMS, who teaches patients about nutrition and healthy eating at Yale New Haven Health’s Digestive Health Center Teaching Kitchen. “We’re learning new things about the gut microbiome every day, but we know that keeping that ecosystem happy is really great for our digestion, and it might also help with things like immune health, mood and mental health.”
Fiber is also tied to other long-term health benefits including:
What’s the difference between soluble and insoluble fiber?
Soluble fiber dissolves in fluids and forms a gel in the stomach, contributing to feelings of fullness. As it passes, it feeds the healthy gut bacteria that can help reduce cholesterol levels.
Insoluble fiber does not dissolve. It promotes water to move into the colon and helps soften stools to help relieve constipation. It is also generally good for colorectal health.
How much fiber do you need?
The Dietary Guidelines for Americans recommends 14 grams of fiber for every 1,000 calories consumed each day. For women that would amount to about 25 to 28 grams of fiber per day. Men are recommended to consume around 31 to 34 grams of fiber per day. Currently the average American is getting under 15 grams per day.
Goldstein says there are many ways to incorporate more fiber into the diet, but the easiest way is to “eat more plants.”
“Especially whole fruits and vegetables. They do not have to be bland. You can make a nice platter of roasted vegetables, season them however you want. Just eating those vegetables is going to be good for you,” he said. “I also always love to point out that frozen options are just as great.”
Other ways to add more protein include:
- Eating hot cereals such as oats or grits
- Blend legumes like chickpeas into a dip such as hummus
- Utilize quick grains such as minute oats or brown rice
While there are many benefits associated with fiber, it’s possible to eat too much too soon, which can cause symptoms such as bloating or constipation. Goldstein recommends adding more fiber slowly and consuming more water to make sure it helps move foods through the digestive tract.
Fiber misconceptions
Does blending up a smoothie count towards meeting your fiber goals? Goldstein says yes.
“Nutritionally, the amount of fiber has not changed. It might make it a little bit easier for your body to digest, because the blender's kind of doing the chewing stage for you,” he said. “The one thing to keep an eye on for smoothies is that it does allow you to consume food much quicker because it is in liquid form. It’s not that it’s necessarily better or worse, but it is something to be aware of.”
On the flip side, juicing removes all the fiber from a fruit or vegetable. So, it might not be the best option for people who need to add more fiber to their diet.
Goldstein also cautions against fiber gummies or supplements.
“If you’ve talked to your doctor and they’re concerned about you falling short, that can be a stopgap. But obviously that doesn't compare to getting fiber from the real food, especially because real foods also contain all the other benefits: Vitamins, minerals and protein.”
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