Get Fired Up About Fiber

If a doctor or nutritionist is worried about fiber intake, the concern is coming from the right place. The body’s digestive system breaks down food, absorbs nutrients, and eliminates waste. One major player in the digestive system is the gut or the gastrointestinal tract. The gut is one major section of the digestive system comprised of various organs, which include the stomach, small intestine, and large intestine. These organs work together to ensure that foods are properly digested, and nutrients are efficiently absorbed by the body. Dietary fiber has a crucial role in promoting and maintaining a healthy gut. If someone is having gut health problems, look no further than fiber.

What’s the big deal with fiber?

Fiber is the roughage part of food obtained from various plant-based foods such as fruits, vegetables, whole grains, and legumes. There are 2 types: soluble and insoluble. Soluble fiber, as the name suggests, dissolves in water and forms a gel-like substance. Insoluble fiber, on the other hand, does not dissolve in water and adds bulk to waste. Both types of fiber are essential for digestive health, as each has a different role in the gut. Getting enough fiber ensures the gut functions effectively and prevents issues that may lead to disease.

Fiber, bowel movements, and disease

Adequate fiber intake helps regulate bowel movements. Insoluble fiber, such as that found in whole grains and vegetables, adds bulk to the stool and helps promote regular bowel movements. On the other hand, soluble fiber, found in fruits and legumes, helps soften the stool for easier excretion. As such, people who are often constipated may find relief by consuming more fiber-rich foods. There is an increased risk of irritable bowel syndrome (IBS), diverticulitis, and hemorrhoids. These conditions can lead to increased medical costs, worsening health, and reduced quality of life.

Fiber and gut microbiota

The gut relies on a healthy balance of bacteria to function properly. In this case, fiber helps maintain a healthy gut microbiota by promoting the growth of good bacteria. The good bacteria, known as probiotics, help digest and break down fiber, producing short-chain fatty acids. These short-chain fatty acids are an energy source for the cells lining the gut, supporting proper function and reducing inflammation. Fiber also plays a role in preventing the overgrowth of harmful bacteria in the gut, which can lead to various digestive issues and imbalances. Scientists are discovering that gut health is linked to every organ in the body.

Fiber and weight management

Another role of fiber in gut health is the potential impact on weight management. In particular, a high-fiber diet helps promote weight loss and maintenance. Fiber increases satiety and reduces overall calorie intake. High-fiber foods create a feeling of fullness, thus helping to prevent overeating. These foods are generally lower in calories and are a healthier option for weight management. Foods with low or no fiber take longer to digest, relying on fiber from subsequent meals. Excess calories are also stored as fat, especially in sedentary people.

Get your fiber going

Considering all these benefits of fiber, incorporating more fiber-rich foods into one’s diet is essential for maintaining a healthy gut. Consuming a variety of fruits, vegetables, whole grains, and legumes can help ensure an adequate intake of both soluble and insoluble fiber. However, fiber may also cause stomach distress, so individuals should increase fiber intake gradually to allow the digestive system to adjust. If there is trouble consuming fiber, a dietician can provide a plan and guidance and recommend fiber supplements if necessary. Thanks to adequate fiber, a healthy gut can unlock optimal health and wellness.