By: Brody Walsh
It’s all too common to hear the advice: “eat more fiber,” but usually we don’t hear much about why it’s such an important part of our diet. January is Fiber Focus Month, so what better time to learn more about what fiber does and how you can increase your fiber intake.
What is fiber?
Fiber is essentially the part of plant-based foods that your body doesn’t digest and is usually broken down into two types of fiber: insoluble and soluble. Both are incredibly important for the health of your gut and usually high fiber foods are high in both types. Insoluble fiber is not digested at all, simply passing through your intestines without being absorbed by your body, which can help with conditions like constipation. Soluble fiber is not digested by your body, but rather by the bacteria in your gut, which fosters a healthy microbiome and can have a wide range of positive impacts on your gut health.
One important thing to be aware of is how much fiber you need day to day. The recommended amounts of fiber will vary slightly for men and women and will also depend on your age. It you’re under fifty, a man needs 38 grams of fiber daily, and a woman 25 grams of fiber daily. For those over fifty a man and a woman will need 30 and 21 grams respectively.
How can we increase our daily intake of fiber?
Fiber is found primarily in fruits, vegetables, and other plant-based foods. Adding beans or lentils to certain dishes you eat can help introduce high-fiber foods into your diet without changing your eating habits too much. Switching to whole grains over white bread and pasta will also be an easy switch that can increase fiber. In general, making sure you’re getting the recommended amounts of fruits and vegetables is also critical, as most people in the United States simply aren’t eating a balanced enough diet to reach their recommended fiber intake.
Hopefully, you better understand how and why “eat more fiber” is such common advice. Be sure to foster a balanced and healthy diet and pay attention to the contents of what you’re eating; your body will thank you for it!