Fiber- Why You Need It

Fiber is also the main source of fuel for the good bacteria in our gut. Fiber passes through the GI tract into the colon relatively unchanged where it ferments and produces probiotics. This end product contributes to gut health and a stronger immune system. 

We don’t have the enzymes needed to digest them, but that is why they are so beneficial. Fiber resists digestion, it travels through the gut intact, where it helps to bulk out stool and slow the release of glucose [blood sugar] into the bloodstream.

Fiber is a good example of something we don’t absorb, but that’s essential for our health. There is also a strong link between Fiber and a reduced risk of chronic diseases like type 2 diabetes, heart disease, and even some cancers (colorectal cancer especially from consuming fiber from whole grains).

Soluble vs insoluble fiber

There are two main types of fiber:

1. Soluble fiber: This type of fiber dissolves in water and forms a gel in the digestive tract. “It slows digestion, which helps you feel fuller for longer, and keeps blood sugar levels stable,” says Rob. “It also binds to cholesterol in the digestive system, helping to lower LDL (bad) cholesterol, and is an important ‘food’ source for your beneficial gut bacteria.” Oats, apples, beans and chia seeds are good sources of soluble fiber, he notes.

2. Insoluble fiber: This type of fiber doesn't dissolve in water so, instead, it adds bulk to stool and helps move waste through the digestive system. You’ll find it in whole grains, nuts, seeds and the skins of fruits and vegetables.

The amount of soluble and insoluble fiber varies depending on whether you're eating a fruit, vegetable or whole grain but most high-fiber plant foods contain both.

How much fiber should you eat per day?

Adults want to aim for a minimum of 30g of fiber per day. But most of us in the UK fall well short. The average intake is about 20g and only 6% of women and 12% of men reach the 30g target.

So is there a single best time of day to eat fiber to reap its benefits? No, but what is key is spreading your intake throughout the day.

A lot of people get a fiber overload at one meal, like a big salad or a bran-heavy breakfast, and then nothing later on. This can lead to bloating or discomfort. Including fiber at every meal — say oats in the morning, lentils or veg at lunch, and whole grains or beans at dinner — is more beneficial overall for digestion, energy levels and blood sugar balance.

Signs that you're not getting enough fiber:

1. You're constipated

Fiber adds bulk to your stool and that helps to retain water, which keeps everything moving through your digestive system. Without enough fiber, the stool becomes hard and dry, which makes it harder to pass. Cue your digestive process slows down, which can lead to constipation.

Just remember that you need to drink plenty of water if you're also eating fiber-rich foods. Otherwise, you could become even more backed up.

2. You get hungry soon after eating

If you get to the end of a meal and still feel hungry, or you crave something sweet after a big dinner, it may be because the meal lacked fiber.

Eating a meal high in fiber helps to prevent hunger pangs for several reasons. First, meals that are low in fiber digest rapidly so you often feel peckish soon after eating them. But when your meal is high in fiber, your stomach empties at a slower rate because fiber takes time to digest.

Fiber-rich foods also take longer to chew, keeping us satisfied for longer periods.

On the flip side, not getting enough fiber may lead to greater peaks and troughs in blood sugar, and therefore more cravings and impaired hunger signals.

3. You constantly feel tired

These blood sugar spikes and crashes can also leave you feel tired and groggy. Fiber basically helps to balance blood sugar levels. Specifically, soluble fibfiberre, abundant in foods like oats, beans, lentils, apples and citrus fruits, can act as a brake on carbohydrate absorption, leading to a more gradual rise in blood glucose.

Without the steadying effect fiber has on slowing digestion and sugar absorption, you may find you have more pronounced energy levels spikes and dips after meals.

If your diet is low in fiber then you may also be missing out on essential nutrients linked to energy metabolism and the production of healthy red blood cells that carry oxygen around your body. These include iron, magnesium and B vitamins.

4. You struggle with mood swings

Dips in our blood sugar levels can also affect our mood by making us feel grumpy and anxious. The obvious reason for this is the exhaustion outlined above. But there is also a growing body of research into the gut-brain connection – and the relationship between gut health and mental health.

There is growing evidence that signals pass both ways between your digestive system and central nervous system, and the health of one affects the other. Low fiber could be one piece of the puzzle especially if your overall diet is lacking in vegetables, fruits and whole grains.

This is because fiber feeds the beneficial bacteria in your gut – and these help to produce many of the chemical neurotransmitters that convey messages between your gut and brain. A low-fiber diet may also lead to an imbalance in gut bacteria (dysbiosis), which some studies show can be associated with symptoms of low mood or anxiety.

But don’t think that eating more fiber will automatically boost your production of serotonin – the body's feel-good chemical. While it’s true that around 90% of the body’s serotonin is produced in the gut, it’s mainly used locally in the gut rather than directly influencing mood. Sleep, stress and hormones, all affect our mood, too.

5. Your immune system isn't strong

Inflammation is a major trigger for several diseases, including heart disease, type 2 diabetes and certain cancers. Not eating enough fiber may increase inflammation and the likelihood of developing these chronic diseases.

Our gut barrier is basically protected by a mucous layer. This serves as our first line of defense against anything harmful. But when we don't eat enough fiber, we starve the trillions of bacteria and fungi that live in our gut and they can then start to feed on this protective mucous lining. So the less fiber we eat, the thinner our mucous membrane, and the higher our levels of inflammation.

It's also worth remembering that 70% of your immune system is in the gut, so your diet can affect it. By eating your RDA of fiber, you fuel the good bacteria in your gut, which can help to fight inflammation and keep infections at bay.

And if you need extra support, try Artah's GI Fix or Thorne GI Relief – daily supplements that support this mucous layer in your gut.

6. You're getting more breakouts

As well as a gut-brain axis, there is also such a thing as the gut-skin axis – a.k.a the relationship between the health of our gut and the condition of our skin.

The science is still evolving here, but growing evidence does show a strong connection between gut health and skin health. Some studies have already linked psoriasis with inflammatory bowel disease, and dermatitis and rosacea with celiac disease, another common gut disorders.

While a lack of fiber isn’t a direct cause of breakouts – and eating fiber-rich foods isn't the answer to clearer skin on its own – upping your intake may help as part of a wider picture involving inflammation, gut health and diet quality. When fiber intake is low, the balance of gut bacteria can shift, which has been linked to increased inflammation, a known contributor to skin conditions like acne and eczema.

How to get more fiber – quick hacks

Given most of us aren't eating enough fiber each day, it's not exactly surprising that the trend for ‘fibermaxxing’ is taking off right now. Designed to strategically boost the amount of fiber in your meals, it's about pimping your favorite dishes and snacks with more fiber throughout the day to ensure that you're getting enough.

Remember, ultra-processed foods are naturally quite devoid of fiber, so are high protein diets, therefore adding certain plant-based foods to your diet can pack in a large amount of fiber.

With that in mind, these are some simple ways you can up your fiber intake:

1. Include beans and lentils often. One cup of cooked beans or lentils can have up to 16g of fiber.

2. If you're a cereal lover, choose a wholewheat option like Weetabix or porridge oats.

3. Choose whole grains. Go for whole wheat pasta.

4. Eat more fruits and vegetables. Try to eat them with their skins on for added fiber. My favorite is a baked potato with the skin on.

5. Add fiber-rich toppings to dishes. Nuts, seeds, goji berries and cacao nibs are excellent additions to porridge, smoothies, and salads. You can also add seeds (flaxseed, sunflower, pumpkin) to salads, soups and stir fries.

6. Make your own chia pudding. 

For more information contact Cami at www.yourhealthyconcepts.com