The Basics of Fiber (And Why You Need It)

Fiber isn’t exactly the sexiest nutrient to discuss, but it certainly is one of the most vital. It plays a major role in digestion, metabolic function, and disease prevention, especially when it comes to colon cancer. However, with the recent high protein craze and the popularization of the keto diet, it can sometimes feel like fiber is left out of the macro equation in favor of protein and fat. As proud fiber enthusiasts, we’re here to give it the recognition it deserves! Let’s dive into what fiber is, how it works, and simple ways to hit your daily fiber goals without the fuss.

What is Fiber?

Technically speaking, dietary fiber is a type of carbohydrate that your body cannot break down, so it passes through your digestive system relatively intact. Because of this, fiber itself doesn’t provide many calories or nutrients yet it exerts profound effects on your gut health and beyond. There are two categories of fiber that you need to know about here: soluble and insoluble, each with its own unique set of benefits. 

Soluble Fiber

This kind of fiber dissolves in water (hence the term soluble) to form a gel-like substance in your digestive tract. Since it slightly slows down digestion and absorption, soluble fiber is fantastic for stabilizing your blood sugar levels, keeping you full for longer, preventing diarrhea, and lowering blood cholesterol. 

Some foods high in soluble fiber are:

• Oats
• Barley
• Legumes (lentils, beans, peas)
• Sweet potato
• Apples and pears
• Psyllium husk 
• Guar gum

Insoluble fiber 

On the other hand, this particular type of fiber does not dissolve in water and, instead, bulks up your stool and helps move it through your colon more efficiently. Because of this, insoluble fiber is particularly helpful for those who struggle with constipation and/or slow motility. 

Some foods high in insoluble fiber are:

• Flax seeds
• Chia seeds
• Avocado 
• Fruits (especially with skin)
• Vegetables
• Wheat bran
• Whole grains (brown rice, buckwheat, quinoa)
• Beans
• Nuts
• Seeds
• Cauliflower
• Leafy greens
• Fruits and vegetables with skin 
• Whole grains

You might’ve noticed that many foods show up in both fiber categories, and that’s no mistake. Most plant-based foods naturally contain a mix of both soluble and insoluble fiber, just in different amounts. Some simply lean more heavily in one direction than the other!

How much fiber do we really need?

Now, for the nitty gritty. Women under 50 are recommended to get 25-28 grams of fiber daily while men should aim for 31-34 grams. In general, shooting for about 25-30 grams of fiber per day is a solid goal. The problem is that most Americans get a mere 10-15 grams a day – barely half of what’s needed to thrive. The culprit? The Standard American Diet (SAD) is heavy on processed foods, refined grains, saturated and trans fats, and added sugars yet seriously lacking in fiber.

Tips for increasing your fiber intake 

If you’re reading those numbers and are thinking, wait, I have NO clue how much fiber I’m eating per day, you’re not alone. Using a nutrition app to track your intake for a day or two can give you a helpful baseline. Once you know where you’re starting from, it’s easier to identify the areas you could tweak. And if you realize that you’re falling short, there’s no shame because most people are. Here are some simple ways to boost your fiber intake without much effort:

1. Swap out refined grains for whole grains 
2. Sprinkle nuts and seeds on your food
3. Opt for smoothies over juices 
4. Leave the skins on your fruits and vegetables
5. Mix beans into your meals
6. Snack on whole foods over processed foods
7. Take a fiber supplement 
8. Use avocado instead of mayonnaise 

Before diving in and implementing all of these fiber-boosting tricks at once, keep in mind that your body may need time to adjust to the added roughage. To avoid uncomfortable symptoms like gas, bloating, or abdominal pain, it’s best to start slowly, gradually increasing your intake by about 5 grams at a time. Staying hydrated is key too, as fiber pulls water from your body to do its job. If you’re still experiencing bloating or digestive discomfort despite going slow and prioritizing fluids, you may want to consider digestive enzymes, like those found in Bloat BFF. This potent blend of enzymes, probiotics, and soothing herbs is a game changer for hard-to-digest, high-fiber foods like beans and cruciferous vegetables.