Fuel Up on Fiber!

What is it and why is it needed by the body?

Fiber is a carbohydrate that the body can’t fully digest. It is found in plant-based foods like fruits, vegetables, whole grains, and beans. It has a multitude of health benefits– including improved digestion, a healthier microbiome, better blood-sugar balance and increased satiety. 

Integral Role in Digestion

Fiber plays an integral role in digestion. It can help to regulate bowel movements, improve hormones and satiety cues and help to create a more robust and beneficial microbiome. Incorporating both varied types of soluble and insoluble fiber is key to balancing these factors. Always remember to increase intake slowly and hydrate! If you are suffering from gastrointestinal issues, do not hesitate to work with a dietitian or qualified practitioner to find a plan that works for you!

Types of Fiber

Soluble: This dissolves in water and creates a gel-like substance that slows digestion and nutrient absorption in the stomach and small intestine. This is the reason that soluble fiber can be very beneficial in balancing blood sugar and reducing glucose spikes. The absorption of liquid by this type of fiber also helps to effectively balance hunger and satiety hormones. Additionally, fiber acts as a prebiotic-this type of fiber is food for our colon’s bacteria and helps our microbiome to thrive.

Some Foods High in Soluble: 

• Oatmeal 
• Cruciferous Veggies: Brussels, broccoli
• Root Veggies: carrots, turnips, sweet potatoes
• Beans, lentils, legumes
• Fruits: apples, pears, figs, berries
• Nuts and Seeds: Flaxseeds, hazelnuts, sunflower seeds, chia seeds.
• Psyllium Husk 

Insoluble: This moves through the gastrointestinal tract, absorbs liquids and sticks to byproducts of digestion to form stool. This creates stool that is soft and easy to pass. It is particularly helpful when dealing with issues of slowed motility (i.e. Constipation).

Some Foods High in Insoluble: 

• Avocado
• Berries
• Apple 
• Green Beans
• Beans, lentils, legumes 
• Wheat bran or oat bran 
• Dark Leafy greens
• Brown rice
• Potatoes
• Quinoa
• Turnips
• Cauliflower
• Brussels sprouts
• Almonds
• Walnuts
• Chia seeds

Prebiotic Supplements We Like:

• Acacia Fiber (Heather’s Tummy Fiber is great)
• Psyllium Husk

Recipe Inspiration:

1. Rainbow Cabbage Salad
2. Fresh Summer Bean Salad