What is fiber and where can you find it?

Fiber is the key to a healthy diet.  And it’s one of the most critical “nutrients” that most people aren’t getting enough of.

Dietary fiber is the part of plant-based foods (i.e. whole fruits, vegetables, beans, nuts, seeds, and whole grains) that mostly passes through your digestive system without breaking down or being digested.

 

That means it’s not contributing energy in the form of calories but through its role in the body, helping with the regular excretion of waste and nourishing the good bacteria in your gut, fiber indirectly helps use to have more energy, a better mood, and better overall health.

There is no fiber in any animal products (e.g. meat, dairy, eggs). Fiber only comes from plant-based foods.

 

There are two categories of fiber: soluble and insoluble. Most plant foods contain both type of fiber, and both are important for your health. In general, if you’re eating a plant-strong diet with a variety of different plants foods you don’t need to worry about the different. However, if you want to learn more about the difference between soluble and insoluble fiber I recommend this article from Heathline.

 

Why is fiber SO important?

 

Fiber is good for just about EVERYTHING. If you aren’t getting enough fiber, then you’re increasing your chances of getting cancer, heart disease, digestive problems, and even of premature death.

 

Fiber helps your body get rid of the bad stuff and also actively nurtures the good bacteria in your gut which helps to improve mood, lower cholesterol and blood pressure, helps with weight control, boosts your immunity and reduces the risk of all kinds of chronic disease (e.g. heart disease, type 2 diabetes, certain types of cancer), and more. (1)

 

• Fiber nurtures the “good” bacteria in your gut.  Diets rich in fiber promote a gut microbiome full of diversity that in turn keeps us healthy. Having insufficient “good” gut bacteria is at the root of most ailments. Eating a complex carbohydrate-rich, plant-based diet, full of dietary fiber and with a low glycemic load will feed your microbiome. What you’re feeding your gut bacteria can directly affect your mood, your weight, and overall health. (1,2)

• Is critical for hormone balance and detoxification. Fiber rids our system of excess toxins and hormones. Without adequate fiber, excess hormones and chemicals are continuously reabsorbed back into our bloodstream, which causes many problems. For many women, when they increase fiber intake their menstrual cramps get better, funny moods get better, infertility gets resolved, and more. How it works is that our liver filters our blood pulling out things that don’t belong there like excess estrogens and testosterones, then it sends those into the bile duct, where they go into the intestinal tract and get attached to fiber. The fiber carries those undesirables out of the body with waste. But, if your lunch was an animal product without fiber, then the excess will be reabsorbed into the bloodstream and go back to the liver, and the process will repeat (circulating from the intestines to the liver). Fiber breaks this cycle! By the way, if you’re consuming a lot of cheese and/or beef produced with growth hormones, you are most likely consuming excess estrogen and you definitely want to be sure you’re getting enough fiber. (3)

• Can make you feel happier.  A high fiber intake can actually help reduce the risk of depression. A study published in Nutrition looking at data from the National Health and Nutrition Examination Survey (NHANES) and found that those who ate at least 21 grams of fiber per day were less likely to show depressive symptoms compared with those who consumed less fiber. So eating more plant foods, which are naturally rich in fiber could actually make you feel happier. This links to the fact that fiber nourishes your good gut bacteria because your gut actually produces a lot of your body’s serotonin, the feel good hormone.  (1)

• Fights inflammation. Chronic inflammation is also at the core of most chronic disease. Fiber also has anti-inflammatory effects. Animal foods have pro-inflammatory effects linked to dementia and heart disease, while fiber has anti-inflammatory effects. (5)

• Helps with weight loss & weight management. While animal food consumption makes you crave more food, fiber makes you not crave more food. How it works is that fiber triggers the stretch receptors in your stomach thus making you feel full so you end up eating less. But it does more than that. Eating fiber rich foods will keep you feeling full so you end up eating less, but it also helps you lose weight by feeding your good gut bacteria (with prebiotic fiber), which then nourish the cells that line your intestinal tract and those cells are then triggered to produce hormones that actually diminish appetite and improve satiety (the feeling of being full). It also gives you a steadier rise and flow in blood sugar which helps with weight loss as well as preventing or reversing diabetes. (1)

 

• Helps control blood sugar and reduce diabetes. As I just mentioned, fiber can help regulate blood sugar, so for those with white rice as a staple in their diet, pairing the white rice with beans really improves blood sugar control. And even if you don’t have any concern about diabetes, having more steady blood sugar throughout the day will help you feel better and have more energy, and including more beans in your diet is proven to contribute to longevity; it’s included in the diets of all 5 blue zone populations.

• Keeps you regular. Got constipation? This is a pretty sure sign that you’re in need of more fiber in your diet! However, you need to be sure you’re getting enough soluble fiber which forms a gel in the digestive tract increases the water content of your stool, thus having a laxative effect. Good examples are chia seeds and psyllium. And other types of fiber, such as sorbitol (found in prunes), have a laxative effect by drawing water into the colon. (4)

• Lowers your risk of certain cancers (esp. Colorectal and breast cancer). Every 10 grams of dietary fiber that someone adds to their diet cuts the likelihood of having a polyp (pre-cancerous growth) by about 9% (according to a meta-analysis published in gastroenterology, looking at 20 different studies). A study also found that a high fiber diet during adolescence has been linked to a lowered risk of breast cancer in adulthood. Soluble fiber in particular has been found to absorb excess cholesterol and steroid hormones (one of which is estrogen) — you want to have healthy lower estrogen levels in one’s reproductive years, because a high level of estrogen is linked to an increased risk of breast cancer. And most breast cancer tumors, their growth is fueled by estrogen. By eating a fiber rich diet you’ll be getting just the right amount of estrogen that you’re body needs and getting rid of the rest. Also, even if you didn’t get enough fiber during adolescent it still makes a difference increasing fiber in your older adult years as well. Another study looked at 11,000 women who were postmenopausal and those who were eating the most fiber (about 26 grams per day on average — which is not even the optimal amount recommended), those women had a 42% lower risk of developing breast cancer. (1)

 

How much fiber do you need?

 

So now I’m sure you’re wondering: “Am I getting enough fiber?” The answer is likely, no. 97% of the American population isn’t!

 

While most of us are only consuming around 15 grams per day, Dr. Stancic (and the USDA) recommends getting at least twice that, or ideally even more, for general health and disease prevention. According to Physicians Committee, at least 40 grams a day is recommended.

 

You can use this quick fiber checklist from Physicians Committee to roughly assess your daily fiber intake, or to get a more accurate analysis I recommend using Cronometer.

 

How can you easily get enough fiber?

 

Focus on eating a lot of vegetables, beans, lentils,, whole grains, nuts, seeds, and fruit (aka, a plant-strong diet).

 

Here are some simple suggestions for increasing fiber in your diet:

• Start slowly. Switching abruptly to a high-fiber diet can cause gas and bloating. Increase slowly until you get up to 50 grams a day.

• Add 1-2 tablespoons of ground flax seeds or chia seeds to your food each day. Grind flax and/or chia, about a 1/2 cup at a time using a coffee/spice grinder and keep in a tightly sealed glass jar in the fridge or freezer. Sprinkle on oatmeal, salads, grains or vegetable dishes. (Note: Flax should always be ground first, but you can just soak chia seeds before eating as long as you make sure to chew them.) For more about the benefits of flax (which go beyond just being a great fiber source read my post about about flaxseeds, with links to my favorite gluten-free cracker recipes with flax seeds). And for more ideas on how to use chia seeds check out this post sharing 15 of the best ways to eat chia seeds, with vegan/gluten-free recipes.

• Start your day with a high-fiber breakfast. Aim to get at least 15 grams of fiber with your first meal of the day and not only will you be well on your way to getting enough fiber, but it will keep you satiated for longer and give your more energy throughout the day. Some examples are oatmeal (old fashioned rolled oats or steel cut; not instant oats) topped with nuts or seeds (or nut/seed butter) and chopped apples or berries (fresh or frozen). (8 grams for ½ cup uncooked rolled oats + 3 grams for the diced apple = 11 grams + add a Tbsp of chia seeds and you’re at 16 grams of fiber! Recently I’ve been mixing ground seeds into my oatmeal when cooking (for example, 1 Tbsp each of toasted sesame and sunflower seeds, or flax and pumpkin seeds). There are sooo many ways to make oatmeal into a high fiber breakfast. // Alternatively, you could make chia pudding with 2 Tbsps organic chia seeds (which is 10 grams fiber) + 1/2 cup berries (4 grams) with non-GMO soy milk (I buy it at Carrefour in Erbil) or homemade cashew milk and you’re easily at 15+ grams of fiber.

• Eat more beans & lentils. Tips for improving the digestibility of beans to avoid gas and bloating include: soaking for at least 24 hours with some baking soda (and even longer if you have time rinsing at least once), then adding a small piece of kombu seaweed when boiling, and finally chewing well. If you still have problems, reduce your portion size or try lentils, mung beans, adzuki and black eyed peas which are easiest to digest. // Beans also have a very high micronutrient density and a low glycemic load. Beans are a part of the traditional diet in all blue zone communities (those communities where the most people live to 100+ with good health). Tip: I use my Instapot to cook up big batch of different types of beans, as well as lentils (the brown/green/black varieties) and then portion them out into ziplock bags and store in the freezer. If you cook them well yourself they will be more easily digested than using store-bought ones. However, you can also boil canned ones with baking soda to further enhance their digestibility. See this hummus recipe here.

• Eat more veggies, including the stalks and stems! —  artichokes, peas, avocados, and broccoli are particularly high in fiber but it’s best to eat a variety of different veggies. And don’t toss out the stalk of your broccoli or cauliflower, or the stems of chard (“slk” in Kurdish), kale and collards. The tough parts of veggies are particularly great for feeding the good bacteria in your gut.

• Swap whole grains and whole grain bread for white, refined rice and bread. If you don’t have a lot of options, or just love white rice too much to give it up, add black beans, split peas or brown lentils to your rice or serve with a side of beans.

• Include a few servings of low-sugar fruits to your diet daily — berries are the highest in fiber and other protective phytochemicals and should be eaten daily, if possible. An apple a day is also great! 

• Include a few handfuls of nuts and/or seeds in you diet daily — soaking can help improve their digestibility. Check out my article: The Importance of Soaking Nuts and Seeds (& How)

 

• Consider a good fiber supplement containing soluble and insoluble fibers if you are have trouble getting your fill of fiber (but check the label for added sweeteners and additives). Dr. Mark Hyman’s favorite kind of super fiber is glucomannan or konjac. He recommends PGX, produced by Natural Factors. You can take 2 to 4 capsules just before eating with a glass of water. Or take 2.5 to 5 grams of the powder form. Make sure you drink plenty of water throughout the day when taking PGX, or you could become constipated.

What are some high-fiber foods?

According to heathline here’s a list of some of the best high-fiber foods (% based on 100 grams, which in some cases is more than a serving size):

• High-fiber Nuts and Seeds: chia seeds (34.4%), ground flax seed (27%), pumpkin seeds (18.4%), Almonds (12.5%), pistachios (10%), coconuts (9%),  sunflower seeds (8.6%), walnuts (7%)
• Popcorn (14.5%) – make sure it’s non-GMO corn
• Dark Chocolate (10.9%)
• Oats (10.6%)
• Artichoke (8.6%)
• Split Peas (8.3%)
• Legumes — black beans (8.7%), chickpeas (7.6%), kidney beans (6.4%), edamame (5.2%), lima beans (5.3%)
• Lentils (7.9%)
• Avocado (6.7%)
• Raspberries and blackberries (6.5%)
• Peas (5%)
• Pears (3.1%) — keep the skin on!
• Carrots (2.8%)
• Beets (2.8%)
• Quinoa (2.8%) + nearly all whole grains are high in fiber
• Bananas (2.6%)
• Brussel sprouts (2.6%)
• Broccoli (2.6%)
• Sweet Potatoes (2.5%)
• Apples (2.4%) — keep the skin on! + buy organic if possible, or just wash really well (while these may be at the bottom of the list they are one of the best sources of pectin fiber which is a prebiotic fiber to feed your good gut bacteria)

And if you’re interested in knowing what are the best prebiotic foods to feed your good gut bacteria check out this article: The 19 Best Prebiotic Foods You Should Eat. If you live in Iraqi Kurdistan, you’ll want to be eating more jerusalem artichokes (which are often added to “tershiat”, aka pickled veggies) and raw onions (I hate raw onions, but it’s one of the healthy habits of Kurdish culture). I’ll stick to my oats, apples and garlic (smile).

Sources:

1. (The Exam Room Podcast, interview with Lee Crosby, R.D. “The Fiber Queen”)
2. 2019 Food Revolution Summit, interview with Justin and Erica Sonnenburg, PhDs: Easy Steps For Keeping You & Your Gut Happy
3. 2019 Food Revolution Summit, interview with Dr. Neal Barnard, The Food-Hormone Connection
4. Healthline, Why is Fiber Good for You? The Crunchy Truth.
5. 2019 Food Revolution Summit, interview with Dr. Joel Fuhrman, What Nutritional Excellent Can Do For You.