Fiber is an essential part of a healthy diet. After all, fiber foods promote regular and productive bowel movements that remove toxins from your body. Thus, fiber supports overall health. But studies suggest it may also help prevent or fix several disease states and medical conditions.
Conversely, low-fiber intake is associated with many health problems.
How Much Fiber Do I Need?
And just how much fiber do you need? Well, experts recommend that you eat a high-fiber diet, i.e., 25 grams of fiber per day for women and 35 grams for men. To ensure you get enough nutrition, you should also eat a variety of plant based foods, including fruits, vegetables, and whole grains.
Sadly, most Americans are not getting enough fiber. In fact, research suggests that the average American consumes just 16-17 grams of fiber per day. That's about half the recommended fiber intake. Clearly most of us need to eat more high fiber foods more often.
Soluble and Insoluble Fiber
There are two types of fiber -- soluble and insoluble -- and each play important roles in your health. Most fiber foods contain both types but tend to be richer in one or the other.
These fibrous foods not only aid digestion and proper bowel function, but they also feed the good bacteria in your lower colon. Soluble and insoluble fiber are both necessary parts of a healthy diet. Let's discuss each one.
Soluble Fiber
Soluble fiber dissolves in water and gastrointestinal juices to form a gel-like substance in the colon, which is then fermented by bacteria. (This is what typically causes the gas and bloating you experience after meals.)
Though soluble fiber dissolves in water, it offers many health benefits. For instance, studies suggest that soluble fiber binds with cholesterol and glucose (sugar) slowing or preventing absorption into the bloodstream. It may also help lower blood pressure. This can help prevent type 2 diabetes and heart disease.
Because soluble fiber helps you feel fuller longer, it may prevent overeating, thereby assisting with weight control. It also supports a healthy gut.
In addition, research indicates that the postbiotics supplements and their metabolites made from bacterial fermentation of soluble fiber provide a variety of health benefits. This is especially true for the short-chain fatty acid butyrate.
Foods that are high in soluble fiber include:
| • | Black beans |
| • | Oatmeal |
| • | Avocado |
| • | Brussels sprouts |
| • | Oranges |
| • | Broccoli |
| • | Chia seeds |
| • | Flax seeds |
Insoluble Fiber
Unlike soluble fiber, insoluble fiber passes through the digestive system relatively intact. Once in the colon, this fiber absorbs water that bulks up the stool for easier passage.
As it moves through the digestive tract, insoluble fiber aids digestion and helps remove toxins from the system. This may support overall health and even help prevent certain bowel issues and diseases. It also promotes regular bowel movements and helps prevent constipation.
Insoluble fiber can also help you lose weight. How? Well...because it's not digested, this type of dietary fiber is calorie-free. Plus, insoluble fiber stays in your digestive system longer than other foods, thus minimizing the need to overeat.
Insoluble fiber rich foods include:
| • | Walnuts |
| • | Almonds |
| • | Flax seeds |
| • | Cocoa |
| • | Spinach |
| • | Radishes |
| • | Berries |
| • | Beans |
Benefits Of Fiber
Research studies suggest that there are many benefits of dietary fiber, including:
Weight control. Dietary fiber may increase after-meal satiety and decrease hunger. Also, an increase in dietary fiber is associated with a 10% decrease in calorie intake. (This is because the calories from fiber are not absorbed but leave the body as excrement.) Fiber can also help regulate blood glucose levels, aiding weight management.
Improved digestive and bowel health. As previously mentioned, fiber helps remove toxins from the digestive system via the rectum. (Dietary fiber may reduce the risk of inflammatory bowel disease, while a low fiber diet may contribute to this disease.) An adequate fiber intake may also increase good bacteria, helping digestive health.
Reduced risk of coronary heart disease, stroke, type 2 diabetes, and colorectal cancer.
Improved immune function. Good intestinal bacteria is largely responsible for the health of our immune system, and a high-fiber diet appears to support the growth and maintenance of these bacteria.
Better blood sugar control. Many clinical research studies suggest plant-based foods may lower glucose levels, increase insulin sensitivity, and aid blood sugar management. Getting enough fiber, then, may cut down on the risk of developing type 2 diabetes. Indeed, studies show an association of a high fiber diet with a 20% to 30% reduced risk of type 2 diabetes. Further, this effect was mainly observed with insoluble fiber intake.
The best high-fiber foods include:
| • | Navy beans (9.6 grams of fiber per ½ cup cooked) |
| • | Chia seeds (8.3 grams per 2 tablespoons) |
| • | Raspberries (8 grams per 1 cup) |
| • | Collard greens (7.6 grams per 1 cup cooked and chopped) |
| • | Flax Seeds (5.6 grams per 2 tablespoons) |
| • | Broccoli (5.1 grams per 1 cup cooked and chopped) |
| • | Almonds (3.8 grams per ¼ cup roasted) |
| • | Cocoa powder ( 4 grams per 2 tablespoons unsweetened) |
Be sure to increase your fluid intake when eating fiber, as this is necessary to bulk up your stool for regular easy-to-pass bowel movements.
Dangers Of Eating Too Much Fiber
Fibrous foods contain vitamins, minerals, and other nutrients that the body needs for health. However, eating a lot of fiber can mess with your digestive tract and lead to a host of unpleasant gastrointestinal symptoms, such as gas, bloating, and stomach cramps.
High-fiber intake can also be dangerous for those suffering from certain medical conditions
So...how can you experience all the health benefits of a high-fiber diet without all those negative digestive symptoms?
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The result is TRIbutyrate, a formula shown to transport butyrate directly to the colon.
Viscera-3™ also contains a proprietary blend of other natural gut-healing nutrients that helps butyrate improve your gut and overall health.
Viscera-3™ helps support the gut microbiome, thus improving your gut health and overall health.
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