{"id":65781,"date":"2018-02-19T11:15:25","date_gmt":"2018-02-19T16:15:25","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=65781"},"modified":"2021-05-14T06:15:15","modified_gmt":"2021-05-14T10:15:15","slug":"benefits-high-fiber-diet","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/benefits-high-fiber-diet\/","title":{"rendered":"The Benefits of a High-Fiber Diet and Best Food Sources of Fiber"},"content":{"rendered":"
\"The
Photo: Twenty20<\/a><\/i><\/figcaption><\/figure>\n

You can argue the pros and cons<\/a> of a ketogenic or a vegan diet on end, but there are only upsides to a high-fiber diet. If you had a diet matchmaker, it\u2019s likely a high-fiber diet is \u201cthe one\u201d \u2014 with zero reservations or stipulations. Yes, fiber is<\/em> that good.<\/p>\n

“Research has shown that diets low in fat and high in fiber reduce the risk of heart disease, diabetes, irritable bowel syndrome and even some cancers,” says Robert Graham, a board-certified integrative-medicine doctor and co-founder of FRESH Med<\/a>. “So start eating your fiber!”<\/p>\n

Read on to learn more about fiber, and the best food sources to get your fill.<\/p>\n

RELATED: <\/strong>Are You Getting Enough Fiber?<\/a><\/p>\n

The Facts on Fiber: Soluble vs. Insoluble<\/h3>\n

Dietary fiber is the indigestible parts of plant-based foods, such as fruits, vegetables, beans and whole grains, that travel through the gut and help manage digestion and waste. This essential nutrient falls into the carbohydrate category, but unlike most carbs that break down into sugar, dietary fiber remains untouched as it passes through the body.<\/p>\n

“Fiber is like a sponge, so without water, it won\u2019t work.”<\/p><\/blockquote>\n

There are two types of fiber: soluble and insoluble. Soluble fiber comes from structures within the cells of the plant. Once it enters the digestive tract, it mixes with water to form a gel in the digestive tract that binds to fatty acids. This slows down digestion and the rate of sugar absorption. As a result, blood-sugar levels stabilize<\/a> and cholesterol levels go down<\/a>, which in turn helps prevent heart disease<\/a>.<\/p>\n

RELATED: <\/strong>Why Young People Need to Worry About Cholesterol, Too<\/a><\/p>\n

On the other hand, insoluble fiber comes from the hard, structural part of plants, such as bran, seed husks and the skins of fruits and vegetables. Insoluble fiber makes its way through the digestive system relatively intact, bulking up stools and acting as an intestinal broom that sweeps waste out through the colon.<\/p>\n

Both types of fiber are necessary, but neither one can function on its own. \u201cBoth types of fiber are completely dependent on the amount of hydration in your system,\u201d says Graham. \u201cFiber is like a sponge, so even an adequate amount of fiber won\u2019t work without enough water.\u201d<\/p>\n

RELATED: <\/strong>How to Detox the Healthy Way: 16 Recipes You\u2019ll Love<\/a><\/p>\n

The Health Benefits of a High-Fiber Diet<\/h3>\n

In addition to regulating bowel functions, a high-fiber diet has been linked to a lower risk of heart disease<\/a> and lower risk of breast cancer<\/a>. Fiber can also contribute to weight loss<\/a> because it makes you feel full without the extra calories (insoluble fiber has no calories). Some studies<\/a> even link a high fiber diet to fewer and less severe food allergies<\/a>. Got digestive issues, like constipation or an upset stomach? Fill up on fiber.<\/p>\n

“When there isn\u2019t enough fiber in the diet, bad bacteria can take over.”<\/p><\/blockquote>\n

Fiber helps power the gastrointestinal system<\/a>, which plays an important role in boosting your immune system, says Andrea Arikawa<\/a>, PhD, a professor of nutrition and dietetics at the University of North Florida. \u201cOnce undigested fibers arrive in the large intestine, they serve as prebiotic<\/a> fuel for the friendly bacteria living there,\u201d she says. \u201cWhen there isn\u2019t enough fiber in the diet, there will be a shift in the microbiome to favor growth of bacteria that can survive on fat and protein (aka the bad guys).\u201d<\/p>\n

Arikawa explains that gut microorganisms produce compounds that are circulated throughout the entire body. An overgrowth of bad bacteria can produce inflammatory compounds or compounds that cause plaque in the veins. \u201cTherefore, a lack of fiber has implications for cardiovascular disease, diabetes and obesity,\u201d she says. \u201cIt goes way beyond gut health.\u201d<\/p>\n

RELATED: <\/strong>The 11 Best and Worst Foods for Your Gut<\/a><\/p>\n

Are You Getting Enough Fiber?<\/h3>\n

The recommended daily amount<\/a> of fiber is 25 grams for women and 38 grams for men. But it\u2019s worth noting that these numbers are just the minimum requirement. “That is where we should be starting,\u201d says Graham. \u201cA high-fiber diet is considered to be anything over that minimum.\u201d<\/p>\n

Currently, Americans only eat about 16 grams of fiber<\/a> per day, which is alarming since fiber is essential for healthy bowels and regularity. \u201cWe\u2019re a fiber-deficient society,\u201d says Graham, \u201cwhich means we\u2019re a constipated society.\u201d<\/strong><\/p>\n

On the other end of the spectrum, it’s also possible to overdo it. Arikawa says going above your maximum tolerable amount (40 to 50 grams for most people) can result in gas, bloating<\/a>, cramping and, ironically, constipation. \u201cThe important thing is that if you want to increase your fiber intake, do it gradually and drink lots of fluids along with it,\u201d says Arikawa.<\/p>\n

Those on low-carb diets (we\u2019re looking at you keto<\/a>) are at more risk of fiber deficiency because a lot of fiber is found in grains and fruits. “The diet itself is fine, but the problem is people sacrifice fruits and vegetables for too much meat,\u201d says Graham. \u201cInstead, they should focus on low-carb, plant-based foods<\/a>.\u201d Avocados, for example, could meet both high-fiber and high-fat needs.<\/p>\n

RELATED: <\/strong>8 Low-Calorie Foods That Will Actually Fill You Up<\/a><\/p>\n

\"The
Photo: Twenty20<\/a><\/i><\/figcaption><\/figure>\n

Fiber Supplements: Friend or Faux?<\/h3>\n

So, can we just take fiber supplements to boost our intake? Yes and no. Fiber pills and powders can help get you there, but they\u2019re not a one-to-one substitute for natural fiber-rich foods. Graham says fiber supplements should only be used to complement a well-balanced diet, but never as a primary source. \u201cThe whole is greater than the sum of its parts,\u201d he explains, \u201cand these products don\u2019t provide the vitamins, minerals and micronutrients that fibrous foods have.\u201d<\/p>\n

If you need supplements to fill in gaps, be wary of synthetic sources of the fiber, such as methylcellulose, calcium polycarbophil and wheat dextrin. \u201cThey\u2019re chemicals and we\u2019re not robots,\u201d says Graham. \u201cWe\u2019re humans and we need to process food.\u201d He recommends food-based supplements, like psyllium and inulin, which is also a prebiotic.<\/p>\n

The best sources of fiber are always going to be whole foods, most of which contain the two types of fiber. But Arikawa says it\u2019s not necessary to calculate them separately. The focus should be on overall fiber intake, rather than the specific type of fiber.<\/p>\n

RELATED: <\/strong>The Truth About the New Probiotics Trend<\/a><\/p>\n

Top Foods High in Fiber<\/h3>\n
\"The
Photo: Twenty20<\/a><\/i><\/figcaption><\/figure>\n

Read More
\n<\/strong>9 All-Natural Sources of Probiotics<\/a>
\n30-Minute Meals for Quick, Healthy Dinner Ideas
\n<\/a>Everything You Need to Know About the Top Diet Plans<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

A high-fiber diet can help you lose weight, improve gut health, reduce your risk of heart disease and more. Find out if you\u2019re getting enough of this essential nutrient. <\/p>\n","protected":false},"author":9,"featured_media":65790,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7,18],"tags":[41,339,71,341,388,306,285],"class_list":["post-65781","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-nutrition","category-health","category-weight-loss","tag-diets","tag-hunger","tag-nutrition","tag-tax1living-well","tag-tax2nutrition","tag-vegetables","tag-weight-loss"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/65781","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=65781"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/65781\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/65790"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=65781"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=65781"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=65781"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}