Well, my mom was actually on to something with her push for increasing fiber in our diets. Over the past four decades fiber has been found to promote a variety of benefits that intersect many health conditions. More recently new research is emerging regarding special types of fiber, called prebiotics, that actually feed the healthy bacterial family in our gut which ultimately can enhance our overall health.
Fiber has been researched extensively over the past four decades and the findings related to its functional characteristics as a bulking agent (insoluble fiber) and gel-like binding (soluble fiber) are well supported. Beneficial effects of insoluble and soluble fiber include: blood glucose control, weight management, appetite control, digestive health, and diabetes and cardiovascular risk reduction. Over my 20-plus years as a dietitian, I have observed first hand the positive impact adequate fiber intake can have on improving these conditions in individuals I have counseled.
More recently, research has centered on fiber as a prebiotic source. Prebiotics are found in plant foods of carbohydrate origin. The fiber components of these carbohydrates are not digested by the digestive tract. The non-digestible components of these foods provide beneficial effects to the digestive tract by serving as a food source for the gut’s healthy bacteria. In providing a food source for the gut bacteria, we support the number and diversity of our unique bacterial family. Maintaining and supporting a diverse abundant bacterial family has been shown to result in improved immune function, gastrointestinal function, and reduction in inflammation.
The Institutes of Medicine recommend 38 gm fiber for men and 25 grams of fiber for women over age 50 years. It is important to include a variety of fiber sources in the diet to maximize health benefits for the entire body. Good sources of insoluble fiber that support digestive health include: whole wheat products, wheat bran, cruciferous vegetables such as broccoli and cauliflower, potatoes, beans, and nuts. Sources of soluble fiber, which have been show to have cholesterol-lowering effects include: apples, carrots, barley, oatmeal, lentils, peas, and citrus fruits. Prebiotic rich foods are found in fiber rich foods but not all fiber-rich foods are sources of prebiotics. When planning your diet for adequate fiber be sure to choose prebiotic rich food sources such as: leeks, asparagus, chicory, Jerusalem artichokes, garlic, onions, wheat, oats and soybeans.
Consuming a diet rich in fiber does not need to be limited to bran muffins, twiggy textured cereals and sandpaper quality breads. Fiber can be beneficial and is generally considered safe in food form. Be certain to increase water intake if you are adding fiber rich foods to your diet. Individuals who have digestive conditions should speak with their doctors before adding additional fiber in their diet. A registered dietitian can assist you with personalizing your nutrition recommendations based on your unique needs.
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