Fiber Reality Check
I often tell clients who are overwhelmed with their nutrition to start small. I usually recommend focusing on protein and fiber. This helps simplify the process, and by prioritizing those two things, the rest of your nutrition will generally begin to stabilize and fall into place.
But why fiber?
How Much Fiber Do We Actually Need?
According to the CDC, fiber intake is a major public health concern:
“According to consumer research, the public is aware of the benefits of fiber and most people believe they consume enough fiber. However, national consumption surveys indicate that only about 5% of the population meets recommendations, and inadequate intakes have been called a public health concern.”
— Quagliani, Diane, and Patricia Felt-Gunderson, American Journal of Lifestyle Medicine
That statistic becomes even more eye-opening when we look at our own community. Out of the 188 clients here at Journey, if only 5% of them are reaching their recommended daily fiber intake that means only 9 people are reaching their fiber goals…😬
Institute of Medicine Recommended Daily Fiber Intake:
Females:
Ages 9-18: 26g
Ages 19-50: 25g
Ages 50+: 21g
Males:
Ages 9-13: 31g
Ages 14-50: 38g
Ages 50+: 30g
Children:
Ages 1-3: 19g
Ages 4-8: 25g
What Exactly Is Fiber?
Fiber is technically not a nutrient, because humans cannot digest it. It is found in specific sources of carbohydrates and is largely linked to digestive health and overall metabolic function.
There are two main types of fiber:
Soluble fiber
Insoluble fiber
Both are essential, and they play different roles in the body.
Soluble Fiber
Soluble fiber forms a gel-like substance as it travels through the digestive system and reaches the large intestine, where it is broken down by the bacteria in your gut. It provides a small amount of calories, but far fewer than non–fiber-containing carbohydrates.
What soluble fiber does:
Slows digestion
Improves blood sugar control and insulin resistance (because it slows digestion, therefore there is no major spikes in blood sugar 🤯)
Helps you feel full longer, which can aid in weight loss
Binds to cholesterol and helps remove it from the body 🤯
Reduces the risk and symptoms of type 2 diabetes, colorectal cancer, and pancreatic cancer!!!!!! 🤯🤯
Some of the best sources of soluble fiber include:
Oats, bran, and barley
Beans, edamame, and tofu
Flax and avocado
Brussels sprouts, sweet potatoes, and asparagus
Figs and fruits with the skin
Insoluble Fiber
Insoluble fiber does not dissolve in water like soluble fiber. Instead it mostly stays intact as it moves through the body. It provides no calories, but it plays a huge role in digestion.
What Insoluble fiber does:
Absorbs water in the large intestine
Adds bulk to stool
Helps prevent constipation
Supports regular bowel movements
Some of the best sources of Insoluble fiber include:
Wheat bran
Beans and lentils
Whole grains
Flax
Okra and peas
Even if you don’t experience digestive issues, soluble & insoluble fibers are still essential for maintaining a healthy gut microbiome and consistent, healthy bowel movements.
What Happens When You Don’t Get Enough Fiber?
When your diet is low in fiber, several things can happen:
You won’t feel full for as long, which means you lose many of the weight-loss benefits fiber provides. High-fiber foods slow the speed at which your stomach empties, helping you reduce overall calorie intake.
You miss out on the cholesterol-lowering benefits of fiber. Fiber helps your body get rid of bile salts, which are made from cholesterol.
You don’t feed your gut flora, which act as prebiotics and are vital for healthy gut bacteria.
Your gut bacteria can’t produce short-chain fatty acids that help protect against colon cancer.
You may struggle with inconsistent or unhealthy bowel movements since fiber adds bulk to stool.
If you have diabetes, it becomes harder to control blood sugar because fiber helps slow rises in blood glucose.
Are Fortified Foods or Supplements Okay?
They are better than nothing…but here’s the real question to ask yourself:
If you are consistently not hitting your fiber goals, there are probably other areas of your nutrition that are missing as well. Do you want to put a bandaid over the problem and never fully heal? Or do you want to address the root cause, feel healthy, and truly thrive?
Focusing on whole, fiber-rich foods doesn’t just improve digestion, it improves your overall health, energy, and relationship with food.
Need Guidance With Your Nutrition?
Journey has an amazing nutrition program that is designed to help educate you, hold you accountable, and help empower you to make healthy longterm changes in your nutrition. If you’re tired of spinning your wheels and NOT seeing the results you want, check out our nutrition page!
Thanks for reading, I hope this helped encourage you to get more fiber and see the amazing benefits that fiber has to offer.
-Coach Bailey