Dietary Fiber: Why Do We Need It?
Before we discuss what exactly fiber is and how to incorporate more of it in your diet, we have to start with the basics: fiber is an incredibly important part of our digestion. Why, you ask? Read on!
What is Fiber?
Fiber is kind of like a food superhero. It helps move your food and food waste through your digestive tract, to support the digestive process.1 Fiber, however, is not digested or absorbed, which helps move food through your digestive tract.
Fiber Helps Digestion
Most of the carbohydrates we consume are broken down in the body by human enzymes into a sugar molecule called glucose. But fiber is distinctly different. It’s a carbohydrate that is not digested by our own human enzymes, so its left for the gut bacteria to digest. While this may sound confusing, fiber actually helps with the maintenance of gut health.2 Put plainly, fiber help you poop.
Fiber Has Amazing Benefits
Fiber slows digestion, which helps blood sugar and keeps you full. Some types of fiber can form a gel in the digestive tract, slowing the absorption of sugars.3 Fiber also supports a thriving gut by stimulating the growth of good bacteria. The fiber molecules act as food for the good bacteria in your gut.4
Fiber is Found in Plants
Adults should consume around 28 grams of fiber per day5, but most Americans fall short of that number. Jumping to 28 grams of fiber per day might seem like a large feat, but check out the list of plant-based foods in the article to up your intake!
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Disclaimer, this is not medical advice. Please consult your healthcare professional for medical advice.
References:
Capuano E. The behavior of dietary fiber in the gastrointestinal tract determines is physiological effect. Critical Reviews in Food Science and Nutrition 2017; 57(16):3543-3564.
Centers for Disease Control and Prevention. Fiber: The Carb That Helps You Manage Diabetes. June 20, 2022.
Cronin P et al. Dietary fibre modulates the gut microbiota. Nutrients 2021; 13:1655.
National Library of Medicine. Dietary Fiber Modulates the Gut Microbiota. Cronin, Peter. Joyce, Susan A., O’Toole, Paul W., et al. 2021.
FDA, Interactive Nutrition Facts Label, Dietary Fiber. October 2021.