Dietary fiber is a crucial component for good health, found in foods like oats, apples, and whole grains. Regular intake aids digestion, reduces belly fat, balances hormones, and controls blood sugar. It can also potentially lower cholesterol and protect against colon cancer. For optimal benefits, men should aim for 38 grams and women for 25 grams of fiber daily. Incorporate more plant-based foods and whole grains, and consider fiber supplements, but avoid excessive intake to prevent digestive discomfort.
Before we dive into some of the amazing benefits of high-fiber foods, let’s take a short fiber 101 crash course and look at the different types of fiber, how they affect gut health, and where they can be found.
In simple terms, dietary fiber is a type of non-digestible carbohydrate that can be split into two main categories:
- SOLUBLE FIBER dissolves in water, forming a gel-like substance. It's fermented by the microbes in your gut, acting as a prebiotic for gut bacteria It's found in high quantities in fiber rich food like oats, legumes, psyllium, apples, and carrots.
- INSOLUBLE FIBER can't be broken down by digestive enzymes. It acts as "roughage," adding bulk to the stool. It's found in whole grains like brown rice, nuts, beans, and other veggies.
If you’re wondering how much dietary fiber you need daily, it’s been recommended that men consume around 38 grams of fiber per day and women around 25 grams.
When most of us think about the health benefits of eating more fiber, the only thing that comes to mind is regularity and digestive health. While these are key benefits to celebrate, eating more high fiber food can also benefit other areas of health, which may surprise you!
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