The Power of Fiber: Dispelling the Myths, Embracing the Benefits, and Delicious Recipes to Get You Started

When I tell my clients how important it is they get enough fiber, I often hear things like, “Fiber makes me gassy and bloated.”  Unfortunately, that usually means they haven’t been getting enough fiber, so their body is not used to digesting it. What’s the antidote? Drink lots of water and gradually eat more fiber each day. After a few days, they thank me . . . and you will too!

So, What is Fiber Anyway?

We hear a lot about fiber, but what is it? Fiber is often referred to as the roughage of the plant. It’s the part of plant foods passing through our digestive system essentially intact.   If that’s the case, why bother eating fiber? The fact that fiber passes through our digestive system mostly undigested, is precisely why we should eat it. On its way through our digestive system, fiber acts like a broom and cleans out things we don’t need that can harm our health, such as extra hormones, toxins, waste, and cholesterol. Additionally, fiber provides health-promoting benefits I’ll expound on below.

There are two types of fiber: soluble and insoluble. As you might expect, soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. Soluble fiber is great for helping to balance cholesterol and blood sugar levels. It can be found in oats, legumes, root vegetables, most fruits, chia seeds, and flax seeds.

Insoluble fiber, on the other hand, does not dissolve in water and adds bulk to your stool. This can help ensure regular bowel movements and may ease constipation. Insoluble fiber is found in foods such as fruit and vegetable skins, whole grains, leafy greens, cruciferous vegetables, and nuts.

How Much Fiber Do I Need?

The answer varies depending on age, gender, activity level, and overall health. The recommended amount of fiber for disease prevention is 14 grams for every 1000 calories consumed, which averages approximately 38 grams per day for men and 25 grams for women. Unfortunately, most Americans are not consuming enough fiber. The average American fiber intake is about half of what is recommended – around 16-18 grams daily for men and 12-14 grams daily for women.

Why is Getting Enough Fiber So Important to Good Health?

I don't think the importance of fiber is stressed enough. Fiber can help prevent certain diseases and improve overall health.

• Avoid Colon Cancer – Fiber can help prevent constipation and promote regular bowel movements. Improved bowel health is associated with a lower risk of colorectal cancer.
• Improve Heart Health - Studies indicate when insoluble fiber intake rises, blood pressure and triglyceride levels tend to decrease, which could potentially reduce the risk of heart disease.
• Improve Blood Sugar Balance - Soluble fiber can delay the absorption of sugar, contributing to stabilizing blood sugar levels. Slowing down digestion prevents sudden spikes in blood sugar following meals. Additionally, diets rich in fiber are linked to enhanced insulin sensitivity, allowing cells to utilize glucose from the blood more efficiently. Overall, this aids in maintaining steady blood sugar levels, ultimately lowering the risk of diabetes.
• Maintain a Healthy Weight - High–fiber foods are often filling, which can help control appetite. Researchers have found fiber promotes the release of a gut hormone called cholecystokinin (CCK), which can reduce appetite and help maintain weight. A 2023 study looked at the success of a fiber-rich diet in 4,477 people over three years and found that 62% lost weight, with an average weight loss of 7.23 pounds.

But What About the Gas and Bloating?

Anyone new to a high-fiber diet should increase fiber intake slowly while also getting both insoluble and soluble fiber-rich foods.  Soluble fibers (like chia and flax seeds) can help soften stools and improve bowel movements. Raw and cruciferous vegetables can cause more gassiness and bloating but will improve with time.

Be sure to drink lots of fluids to avoid bloating and constipation. If you’re dehydrated, your body will pull water from your food waste, making bowel movements more difficult. Most adults should drink at least half their body weight in ounces daily.

Additionally, consider consuming your high-fiber meal later in the day, closer to when your body naturally digests food, such as during sleep.

Finally, eat slowly and chew your food thoroughly to avoid gas and bloating as much as possible.

How Can I Add Fiber to My Diet?

To increase your fiber intake, focus on eating more whole foods. Highly processed foods often lose most of the fiber they started with. Here are some ideas for adding more fiber to your diet.

• Snack on Nuts and Seeds—Almonds, walnuts, pecans, sunflower seeds, and pumpkin seeds are high in fiber and healthy fats. Tossed in a trail mix, nuts make a healthy snack.
• Raw Veggies & Dip – Add raw veggies and dip for a healthier lunch or snack. Be sure to use a variety of raw veggies and make homemade hummus or guacamole for a healthy dip.
• Soups & Stews—Beans, lentils, chickpeas, and peas are excellent fiber-rich additions to soups and stews.
• Grain-Free Flour Substitutes – With so many now eating and baking gluten-free, increasing fiber can be a breeze by using high-fiber ingredients like nut flour, seed flour, and coconut flour.

Let’s Add More Fiber!

Now that you understand fiber and why eating enough daily is essential, here are a few recipes to get you started! Enjoy!

Sweet & Spicy Hummus
(from The Barefoot Gardener in the Kitchen Cookbook)

1 (15oz) can garbanzo beans, drained and rinsed (or 1 ½ cups cooked beans)
5 medjool dates, pits removed, soaked
2 tbsp tahini
2 cloves garlic
½ tsp salt
½ cup roasted red bell pepper (from jar)
2-3 tbsp lemon juice (to taste)
A few drops of liquid smoke (optional)
1 ½ tsp hot sauce (to taste)
½ cup walnuts (add last)
     1. Put all ingredients (except walnuts) in a food processor and process until smooth.
     2. Adjust flavoring – add more lemon juice or hot sauce to taste.
     3. Add walnuts and process until you like the texture.
     4. Make extra and freeze some for later!

Peanut Butter Chia Pudding with Blackberry Jam (8 servings)
(from the Wellness Mama website) (if you’ve never tried chia pudding, it’s a great alternative to yogurt and provides lots of fiber from the chia seeds)

For the blackberry jam:
1 ½ cups blackberries
1 ½ tbsp orange juice
1 ½ tbsp chia seeds
     1. In a small saucepan, combine the blackberries and orange juice
     2. Bring to a simmer over medium heat
     3. Simmer for 3 minutes
     4. Remove the pan from heat and stir in the chia seeds
     5. Divide between individual serving cups and chill while making the pudding

For the Chia Seed Pudding:
2 cups milk of choice (coconut milk is yummy)
2 Tbsp maple syrup
¼ cup peanut butter
½ cup chia seeds
     1. In a blender, combine the milk, maple syrup, and peanut butter
     2. Blend until combined.
     3.Add the chia seeds and pulse a couple of times.
     4. Pour the blackberry jam into the serving cups and refrigerate for 4 hours or overnight.