Fiber is Vital To Your Health

Vital is a serious word, so why is fiber vital to your health? Fiber, first and foremost, supports gut health; when you support your gut, you allow your digestive health to thrive.

Dietary fiber comes from food and consists of resistant carbohydrates found in fruits, vegetables, and whole grains. Fiber persists in our digestion system. While not digestible by humans, our gut bacteria can metabolize fiber into short-chain fatty acids (SCFA) and other by-products critical to human health. (2)

There are two types of fiber, soluble and insoluble. SCFA comes from fermented soluble fiber short-chain fatty acids, and research shows that SCFA is responsible for the body's metabolism. Furthermore, SCFA is an essential energy source for the intestinal cells and contributes to strengthening the gut barrier function. Improved gut barrier function reduces the penetration of toxic material into the blood circulatory system, thereby reducing the immune responses associated with metabolic diseases. (1) Did you know according to the Academy of Nutrition and Dietetics, only 5% of Americans are getting the recommended daily amount of fiber? It isn't very reassuring, but it's true. The standard American eating style is majority highly processed foods that are usually high in added sugar and additives that aren't beneficial to the longevity of your health.

Epidemiological studies have linked a high fiber intake to a reduced risk of Type 2 Diabetes and Cardiovascular Disease. Furthermore, dietary fiber is well known for beneficial metabolic effects through its contribution to the reduction of cholesterol levels, improved control of blood glucose levels, and better regulation of body weight. (1) If you are looking for a small change to make to your eating style, try adding more fibrous foods by:

• Opting to drink smoothies that contain whole fruit instead of juicing or eat whole fruit instead of juice

• Snack on vegetables with hummus or guacamole instead of packaged snack foods.

• Add more beans and legumes to your eating style.

• Opt for whole grains whenever you can.

Recommended Dietary Intake

Women should aim for 25 grams per day and men 38 grams per day.

Additional Fiber Support

If your access is limited to fresh fruits and vegetables or other food sources of fiber, try a fiber supplement:

Best wheat dextrin fiber supplement: Benefiber Powder (3)

Pros

• low cost

• sugar-free

• unflavored powder mixes well with any food or liquid

Cons

• not third-party tested

• relatively low dose of fiber per serving

Best organic fiber supplement: Garden of Life Organic Fiber Supplement(3)

Pros

• low cost

• sugar-free

• blend of soluble and insoluble fibers

• unflavored powder mixes well with any food or liquid

Cons

• not third-party tested

Best functional food fiber supplement: Spectrum Essentials Organic Ground Chia Seeds (3)

Pros

• whole food form of dietary fiber

• natural source of heart-healthy omega-3s

Cons

• not as versatile for mixing into liquid

Warning: When introducing fiber into your eating style, please take it slow. Too much fiber can cause gas, bloating, and abdominal discomfort.

"REMEMBER THAT YOUR BODY LOVES YOU AND WILL FIGHT FOR YOU EVERY DAY, BUT YOU HAVE TO GIVE YOUR BODY WHAT IT NEEDS."

-CHRISTINA ASHE MS, CPT

DISCLAIMER: THIS BOOK CONTAINS THE OPINIONS AND IDEAS OF ITS AUTHORS AND IS A GUIDE TO SUPPORTING YOUR HEALTH. IT IS INTENDED TO PROVIDE HELPFUL GENERAL INFORMATION ON THE SUBJECTS IT ADDRESSES. IT IS NOT A SUBSTITUTE FOR THE ADVICE OF THE READER'S PHYSICIAN (S) OR OTHER MEDICAL PROFESSIONALS BASED ON THE READER'S OWN INDIVIDUAL CONDITIONS, SYMPTOMS, OR CONCERNS. READERS SHOULD CONSULT THE APPROPRIATE HEALTH PROFESSIONAL ON ANY HEALTH MATTER. THE AUTHOR SPECIFICALLY DISCLAIMS ALL RESPONSIBILITY FOR INJURY, DAMAGE, OR LOSS THAT THE READER MAY INCUR AS A DIRECT OR INDIRECT CONSEQUENCE OF FOLLOWING ANY DIRECTIONS OR SUGGESTIONS GIVEN. INFORMATION IN THIS BOOK WILL PROVIDE DIFFERENT RESULTS AND EXPERIENCES FOR EACH INDIVIDUAL.

References

1. MYHRSTAD, C. W., TUNSJØ, H., CHARNOCK, C., & TELLE-HANSEN, V. H. (2020). DIETARY FIBER, GUT MICROBIOTA, AND METABOLIC REGULATION—CURRENT STATUS IN HUMAN RANDOMIZED TRIALS. NUTRIENTS, 12(3). HTTPS://DOI.ORG/10.3390/NU12030859

2. ANDREW OLIVER, ALEXANDER., ET AL. (2021) HIGH-FIBER, WHOLE-FOOD DIETARY INTERVENTION ALTERS THE HUMAN GUT MICROBIOME BUT NOT FECAL SHORT-CHAIN FATTY ACIDS. MSYSTEMS. DOI.ORG/10.1128/MSYSTEMS.00115-21.

3. MARENGO, KATHERINE LDN, RD. 7 OF THE BEST FIBER SUPPLEMENTS ACCORDING TO A DIETITIAN. HTTPS://WWW.HEALTHLINE.COM/HEALTH/DIGESTIVE-HEALTH/WHATS-THE-BEST-FIBER-SUPPLEMENT. 10 JUNE. 2022.