Mountaintop Medicine: Nutrition Notes — Fiber!
Fiber provides structure to plant foods, such as fruits, vegetables, and grains. Our digestive systems are not able to break down fiber completely but the bacteria living in our guts can! Gut bacteria love to feast on fiber. As a result, they provide us with health benefits. This includes reducing the risk of developing heart disease, type 2 diabetes, and some cancers. Only about 5% of American adults get the recommended amount of fiber from their diets, according to the Dietary Guidelines for Americans.
The current recommendations for fiber are 25 grams per day for women and 38 grams per day for men.
Amanda Ericson is Estes Park Health’s Registered Dietitian. (Photo by Wendy Rigby/Estes Park Health)
There are two main types of fiber in food, soluble and insoluble. Soluble fiber pulls water into your gut and dissolves in it to form a gel. This helps soften your stool and make it easier to pass. It also helps lower blood cholesterol and blood sugar levels. Examples include apples, beans, broccoli, carrots, nuts, oatmeal, pears, and sweet potatoes. Insoluble fiber does not dissolve in water, but rather absorbs it, along with other materials to add bulk to stools and provide a laxative effect. Examples include avocados, brown rice, cauliflower, green beans, kale, seeds, and whole wheat bread.
Most foods contain a mix of the two types but usually contain more of one or the other. Eating a variety of plant foods will provide you with a variety of fibers that work together to support your gut and overall health.
There are fiber supplements available on the market made from concentrated fiber sources. While they may be convenient, they do not provide additional vitamins and minerals like plants. This means they do not offer all the wonderful health benefits that you get when you eat fiber-rich foods.
One last thing to remember is to drink plenty of water. Fiber binds with water and is necessary for fiber to produce its benefits and avoid constipation. Aim for at least 6-8 cups of water per day.
The holidays are upon us! This Autumn Harvest Salad is high in fiber, with 10 grams per serving, and can be a special addition to your holiday dinner.