What is Fiber and Why Should We Eat High-Fiber Foods?
Fiber is a carbohydrate found in plant foods that our bodies cannot digest. Think of fiber as the skeleton of plant foods. Though we don’t digest it, fiber plays a critical role in our health. Insoluble fiber does not dissolve in water, so it adds bulk to stool, which quickens the rate at which food passes through the intestines. Soluble fiber absorbs water, so it creates a gel in the intestines, which slows digestion and allows us to feel full for a longer period of time after eating.
We should eat high-fiber foods like legumes, vegetables, fruit, whole grains, nuts and seeds because of the health benefits of fiber. A high-fiber diet may help alleviate constipation, promote healthy gut function by feeding our gut bacteria, improve blood sugar control and reduce cholesterol. Fiber also plays a role in weight management because of its effects on fullness.
These mechanisms of fiber have an impact on overall health. Eating a high-fiber diet is associated with a decrease in risk for heart disease, stroke, high blood pressure, obesity, type 2 diabetes, some cancers and some gastrointestinal disorders. Given these health benefits, one might think that all Americans are trying to reach fiber needs. However, this is far from the case.
It is recommended that adult women eat 25 grams of fiber per day and men eat 38 grams of fiber per day. Ideally, this fiber will come from whole foods rather than supplements or cereal and energy bars with added fiber (though these food products may play a role in helping some people meet their fiber needs). Research shows that most Americans do not eat the recommended amount of fiber and there are disparities in fiber intake among individuals. On average, male adults in the U.S. consume 18 grams of fiber per day and females consume 15 grams per day.
Because fiber is only found in plant foods, eating a high-fiber diet means eating legumes, vegetables, fruit, whole grains, nuts and seeds. Learn more about eating a plant-forward diet.
Check out these recipes with sources of fiber:
● Quinoa Edamame Bowl with Spicy Peanut Dressing
● Greek Farro with Roasted Peppers
● Avocado Toast on Whole Grain Bread
● Savory Oatmeal with Spinach and Eggs
Sources:
Hoy MK and Goldman JD. Fiber intake of the U.S. Population. Food Surveys Research Group: Dietary Data Brief No. 12. 2014:1-6.
Maphosa Y and Jideani VA. The Role of Legumes in Human Nutrition, Functional Food – Improve Health through Adequate Food. IntechOpen 2017:103:121.
Polak R, Philips EM and Campbell A. Legumes: Health Benefits and Culinary Approaches to Increase Intake. Clin Diabetes 2015;33(4):198-205.
