There seems to be a lot of hype around fiber in the wellness space. Admittedly, if you’ve spent any amount of time with one of the providers at the Whole Health Institute, you’ve probably heard us mention it (likely in the context of: “Make sure you’re getting enough!”). So, is it as important as it’s made out to be, or is it overhyped? How much fiber do you need? And, if not you're getting enough fiber from your food, how do you choose a fiber supplement? Let’s dive in for the answers to these questions, and more!
What is Fiber?
First up, what is fiber? Fiber is a type of carbohydrate that your body can’t fully digest. There are two types: soluble and insoluble. Soluble fiber is dissolvable in water and helps to slow digestion by turning into a gel in your digestive system. Examples of soluble fiber include oats, chia seeds, ground flaxseeds and certain fruits and vegetables. Insoluble fiber does not dissolve in water, and it adds bulk to your poop and speeds things up in your digestive system. Examples of insoluble fiber include certain fruits and vegetables, whole grains, nuts and seeds.
Is Fiber a Superfood?
So, what’s with the hype around fiber? Well, fiber acts like a big broom, moving through your digestive system like a cleaning crew. Its benefits range from bulking your stool, encourages regular bowel movements, balances blood sugar, lowers your cholesterol, and helps you feel fuller longer. These benefits translate to better weight management, balanced hormones, improved detoxification, lower levels of systemic inflammation, and lower incidences of cardiovascular disease, cancer, and diabetes. As a bonus, it helps keep your gut microbiome healthy by feeding the “good” bacteria in your gut (more on this another day!).
How Much Fiber Do You Really Need?
How much fiber do you need per day to reap its benefits? Current dietary guidelines recommend a minimum of 25 grams daily for women, and minimum of 35 grams daily for men. These fiber goals are soluble and insoluble combined, so there is no need to stress about getting enough of each. You can reach your fiber goals by eating a variety of whole grains, fruits, vegetables, beans and legumes, and nuts and seeds.
If you are not able to meet your fiber goals from your diet, there are many types of fiber supplements available for purchase. However, it’s important to know that too much fiber too quickly can lead to uncomfortable symptoms such as gas, bloating, abdominal cramps, and even constipation if you're not drinking enough water. Excessive intake may also interfere with the absorption of important nutrients like iron, calcium and zinc.
Smart Supplementing: How to Add Fiber the Right Way
- Look for a supplement that contains a blend of fiber types (soluble and insoluble) and one that contains ingredients such as psyllium husk, acacia fiber, inulin or FOS, flaxseed or chia seed powder, and partially hydrolyzed guar gum.
- Try to avoid unnecessary additives such as artificial sweeteners, dyes or artificial colors, added sugar, and fillers like maltodextrin.
- Choose a form that works for you, such as powders or capsules. Gummies are an option, too, but they often have added sugar or lower fiber.
- Start slowly (1-2 grams per day) and gradually increase your dose every few days.
- Drink plenty of water to prevent gas or bloating
Final verdict: Fiber is as awesome (and important) as it sounds, and most adults don’t get nearly enough in their diet. You can ensure you are getting enough by focusing on eating a variety of whole grains, fruits, vegetables, legumes, nuts and seeds. Supplements are available if needed. If you need more tailored support, we are available to assist you in your health goals!
Remember to always consult with a trusted healthcare provider first before making changes to your diet, adding supplements, or pursuing specific health goals. We’re here to support you on your journey to better health, but individualized guidance is always best!
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