Practical Strategies for a High Fiber Food-Rich Lifestyle: Tips, Tricks, and Nutrient-Rich Food Choices to Boost Daily Intake

It is recommended that individuals incorporate fiber-rich whole foods into their meals rather than relying solely on supplements or gummies.  Add more fruits and vegetables to your daily meals to increase fiber intake. Perhaps you aim to shed some pounds, embrace a more nutritious routine, enhance your digestive health, or improve your cardiovascular well-being. A small modification that could significantly impact is increasing your dietary fiber intake.

Many individuals may believe that carbohydrates have negative effects on their health. However, fiber is a necessary carbohydrate that can positively impact one’s well-being. It is important to slowly incorporate more fiber into your diet, allowing your body to adapt to the change.

What exactly is fiber, and which foods are rich in it?

Fiber is an organic compound present in various sources such as fruits, vegetables, whole grains, legumes, nuts, and seeds.

Fiber can be categorized into two types: soluble and insoluble.

The U.S. Centers for Disease Control and Prevention (CDC) experts state that soluble fiber, when mixed with water, creates a gel-like substance in the stomach that slows down the process of digestion. This type of fiber is beneficial in managing blood sugar and cholesterol levels, making it helpful in preventing and managing complications related to diabetes. Some foods containing soluble fiber are apples, bananas, oats, peas, black beans, lima beans, Brussels sprouts, and avocados.

On the other hand, insoluble fiber does not dissolve in water and remains intact as it passes through the stomach. It helps maintain insulin sensitivity and promotes regular bowel movements, thereby keeping the digestive system healthy. Foods rich in insoluble fiber include whole wheat flour, bran, nuts, seeds, and the outer layers of various fruits and vegetables.

Types of food contain a combination of soluble and insoluble fiber

According to Alex Olson, a certified diabetes care and education specialist and registered dietician at UCHealth Diabetes and Medical Nutrition Therapy, the ratio of insoluble and soluble fiber in beans can vary, with some having a 50-50 split. Oatmeal also contains both types of fiber, making it a simple way to incorporate high-fiber foods such as berries and shaved almonds into one’s diet.

Which foods should you consume in order to increase my dietary fiber intake?

• Some examples of vegetables that are high in fiber are Brussels sprouts, potatoes, carrots, cucumbers, broccoli, and squash.
• Nuts and seeds, such as chia and flax seeds, can also be included in a high-fiber diet.
• Legumes and beans are also good sources of fiber.
• Whole grains like whole wheat bread, oats, barley, and wild and brown rice are all great options for increasing fiber intake.

How can you easily increase your fiber intake in your diet?

• Instead of consuming fruit juices, it is better to eat whole fruits.
• When consuming fruits and vegetables, it is beneficial to include the skins as they are rich in fiber. Simply wash produce such as peaches, pears, apples, potatoes, and carrots and do not remove the skins before consuming
• To increase the nutritional value of meals like soups, salads, and stews, consider adding nuts, seeds, and beans
  
  

What are the benefits of increasing fiber intake in one’s diet?

According to Olson, a small number of individuals consume an adequate amount of fiber. One factor contributing to inadequate fiber consumption is the prevalence of trendy diets, such as low-carb and keto diets, which can divert our attention away from the importance of fiber intake.

Olson maintains that the keto diet removes a variety of carbohydrates which are important sources of beneficial fiber. Fiber, the structural component of plants, is absent in any animal-based products. The keto diet is categorized as a high-fat, low-carb diet, which means that by following this diet, one would be excluding a food group that offers numerous advantages.

CDC health experts state that fiber can enhance our overall health through the following methods

• Consuming fiber can aid in regulating blood sugar levels. Since fiber takes longer to be digested, it does not cause sudden spikes in blood sugar levels like other foods.
• Fiber also plays a role in protecting the heart. It prevents the absorption of fat and cholesterol, resulting in lower triglyceride and cholesterol levels, which reduces the risk of heart disease.
• In addition, fiber is beneficial for maintaining a healthy gut and promoting digestive system cleanliness.
• Including fiber in our diet can help with weight management as it promotes a feeling of fullness and has a slow digestive process, aiding in weight loss. Moreover, fiber-rich foods are typically low in calories, further contributing to weight management
  
  

What is the recommended daily intake of fiber?

According to Olson, adults should aim to consume approximately 25 to 30 grams of fiber per day as recommended.

In a perfect scenario, our goal is to consume a minimum of 5 to 10 grams per day of soluble foods such as beans, squash, Brussel’s sprouts, oats, and chia seeds.

Eating a healthy diet does not require excessive concern about the types of food or the precise amount of soluble or insoluble fiber consumed. The key is to prioritize foods that are high in fiber, such as fruits, vegetables, legumes, seeds, and nuts. By doing so, it is likely that you will meet your daily fiber needs.

According to Olson, she includes beans in soups, salads, casseroles, and chili as part of her cooking practice.

According to the speaker, a simple method to increase fiber intake is to replace fruit juice with consuming a complete fruit, such as an apple or an orange.

Nuts and seeds, when consumed in moderation, can make for a satisfying and nutritious snack.

Olson maintains that nuts are also excellent when used in baked goods. Besides being a rich source of fiber, they also provide healthy fats.

Olson suggest that increasing the consumption of unsaturated fats over saturated fats is recommended when considering fat intake. Nuts are one of the top choices for this, as they have been shown to promote cardiovascular well-being.

If your goal is weight loss, paying attention to the amount of nuts you consume is important.

According to Olson, the recommended serving size for almonds is approximately 17. However, as a handful of almonds contains around 200 calories, it can be easy to consume too much. Therefore, it is important to incorporate nuts into your diet in moderation and keep track of your portions.

Can fiber result in excessive gas?

Indeed, consuming fiber can lead to gas, particularly when it is suddenly introduced in large quantities to your diet. Olson suggests gradually incorporating fiber into your diet.

According to the speaker, abruptly increasing one’s daily fiber intake from 5 grams to 30 grams may lead to increased bloating, gas, and constipation. However, if fiber is gradually incorporated into the diet, the severity of these symptoms may be reduced.

High-fiber foods can also lead to gas.

Olson reveals that there exists a group of vegetables known as cruciferous vegetables, which are known to produce gas. However, consuming these vegetables in higher quantities does not necessarily indicate poor health.

Can fiber aid in weight loss? I have heard that some individuals are considering fiber as a more affordable substitute for trendy weight loss medications. Is this statement accurate?

Increasing fiber intake can aid in weight loss as it results in a slower digestion process, leading to a greater feeling of satiety and reduced overeating. Fiber is commonly found in nutritious options such as fruits, vegetables, and whole grains.

Contrary to popular belief, fiber cannot be used as a medication substitute. While fiber may have similar effects to the latest weight loss drugs in terms of slowing down digestion and reducing hunger, these drugs have intricate impacts on hormones, specific areas of the brain, insulin production and resistance, and the liver. Therefore, claiming that fiber can be equated to Zepbound, Ozempic, or Wegovy or serve as a viable and more affordable alternative to the newest weight loss medications is inaccurate.

Is it possible to consume an excessive amount of fiber?

Olson suggests gradually incorporating fiber into your diet instead of consuming too much at once, especially if you are trying to embark on a health journey or make sudden dietary changes.

According to Olson, it is not recommended to consume 30 grams of fiber per day immediately as the digestive system may not process it well. Instead, it is advised to gradually increase fiber intake and to also increase water consumption to avoid constipation.

Are fiber supplements, such as psyllium or fiber gummies, effective and beneficial for our health? Should we consider taking them?

Olson suggests that individuals should aim to obtain fiber from their diet and food instead of relying on supplements or fiber gummies.

“According to her, that is the most effective approach.”

Overall, gummy vitamins are not as effective as other forms of vitamins, particularly when it comes to obtaining essential nutrients through a balanced diet.

In Olson’s opinion, the actual nutrient content of gummy vitamins may be lower than what is advertised.

Whenever feasible, obtain your essential nutrients from whole, unprocessed foods.

A supplement would be suitable for individuals who require additional fiber in their diet.

Although fiber supplements mainly consist of soluble fibers, it is still important to incorporate some insoluble fiber into your diet.

Soluble fibers play a vital role in maintaining the smooth and healthy functioning of our digestive system by promoting food movement and keeping the gut free from impurities.

Olson maintains that fiber is a scrub brush for our arteries and digestive tract, effectively removing plaque accumulating over time. It also attaches to cholesterol and sugar in our gut, aiding in their elimination.

Recommendations for fiber intake

According to Olson, it is important to prioritize the consumption of fruits, vegetables, beans, legumes, and whole grains in order to increase the intake of fiber and beneficial nutrients.

Olson points out that any type of food can be beneficial if it is not processed. We should incorporate healthy choices instead of labeling food as good or bad. By being more mindful and intuitive about our eating habits, we can avoid being overly critical of our food choices.

Source:

McCrimmon, K.K (2024). Adding fiber is a relatively simple way to eat a healthier diet. Here’s how. UCHealth. (https://www.uchealth.org/today/fiber-gummies-to-whole-foods-adding-fiber-for-healthier-diet/) Accessed January 26, 2024