Research suggests that our ancestors in the Paleolithic era ate about 100 grams of fiber per day. Nowadays, the average person consumes only about 15 grams. This big difference can have significant consequences for our health!
What are fibers?
Whole grains like rice and oats, vegetables, and fruits are all good sources of fiber. Fiber is made up of polysaccharides like cellulose, so technically, fiber is a type of carbohydrate. However, unlike the carbohydrates we digest for energy, most 'fiber-carbs' are indigestible. They pass through the stomach and small intestine relatively unchanged, reaching the colon unprocessed.
Fiber adds bulk to our stool. When the waste in our large intestine has more volume, it becomes easier for the colon to move it out. In short: fiber helps you poop.
Fiber softens your stool
The added bulk is not the only reason fiber makes bowel movements easier. Fiber also has the capacity to absorb water, adding moisture to your stool so it is softer and easier to pass. This makes pooping much more comfortable.
Without sufficient fiber, you’re more likely to become constipated. When waste products stay in the colon too long, it increases the chance of toxins and waste being reabsorbed into the system. This happens because the colon’s job is to absorb water from waste to form solid stool. While fiber holds water to keep stool soft, the colon can overcompensate by extracting too much water if stool stays longer, leading to hard stools. Worse, toxins like ammonia, hormones, and other waste products may also be reabsorbed.
Oats, Avena Sativa. A good source of fiber, one of my favorite breakfasts (with banana and chocolate!)
Lowers cholesterol
Fiber doesn’t just help eliminate waste—it also aids in the removal of hormones and cholesterol. Fiber binds to cholesterol, bile acids, and hormones in the digestive system, ensuring they are excreted via stool. Preventing cholesterol from being reabsorbed helps maintain healthy cholesterol levels. While cholesterol is essential for the body, elevated levels increase cardiovascular risk.
Blood sugar control
Fiber slows down the digestion of carbohydrates, ensuring that glucose enters the bloodstream more gradually. Instead of causing sudden sugar spikes after a carb-heavy meal, fiber allows for a steady release of glucose over time. This keeps blood sugar levels stable, which benefits health by preventing energy crashes, reducing mood swings, and lowering the risk of developing diabetes.
2 tablespoons of chia give you approximately 10 grams of fiber. Chia is a great way to add some fiber to your diet! Keep in mind that they can absorb a lot of water, so drink enough when you consume a lot of chia.
A healthy gut microbiome
Beneficial bacteria in the gut thrive on fiber. A fiber-rich diet supports a diverse and balanced gut microbiome, ensuring that your gut is populated with good bacteria while keeping harmful ones in check. A healthy microbiome has profound positive effects on overall health!
Short-chain fatty acids for immune support
In the large intestine, beneficial bacteria ferment certain types of fiber, producing short-chain fatty acids (SCFAs) like butyrate. While this fermentation creates gas (one reason people with SIBO or CEBO should approach fiber cautiously), SCFAs provide key benefits:
- They feed the gut lining, ensuring it remains strong and intact.
- Butyrate helps maintain tight junctions between cells in the gut lining, preventing toxins, pathogens, and undigested food from "leaking" out of the gut.
If unwanted substances escape the gut, the immune system is triggered, potentially causing inflammation and allergic reactions. Fiber helps the immune system stay tolerant of harmless substances, reducing overreactions.
SCFAs for mental health
SCFAs have anti-inflammatory and neuroprotective effects. Butyrate, in particular, can cross the blood-brain barrier and promote the expression of Brain-Derived Neurotrophic Factor (BDNF), which supports brain health and the creation of new neural pathways. By reducing both systemic and neuroinflammation, SCFAs greatly support mental well-being.
Additionally, beneficial gut bacteria (which thrive on fiber) produce neurotransmitters like serotonin and GABA that improve mood. Research links gut dysbiosis and chronic inflammation to depressive symptoms.
A typical mango contains about 3 grams of fiber combined with a good dose of minerals, vitamins and antioxidants.
Reducing stress and improving sleep
SCFAs influence the hypothalamic-pituitary-adrenal (HPA) axis, helping regulate the stress response. Reduced cortisol (the stress hormone) can alleviate anxiety and depression. SCFAs also support the production of melatonin, improving sleep quality.
Support for women with menstrual issues
Fiber’s anti-inflammatory properties benefit women dealing with period pain, PCOS, or endometriosis. Chronic inflammation often exacerbates these conditions.
Excess estrogen can worsen endometriosis. Since fiber binds to hormones and removes them via stool, it helps balance estrogen levels and reduce symptoms. The same applies to testosterone, which is a major factor in PCOS.
Fiber also regulates blood sugar, which is crucial for women with PCOS, as insulin resistance is often the underlying cause. By preventing blood sugar surges and insulin spikes, fiber helps lower testosterone production in the ovaries, reducing symptoms like acne and facial hair.
Almonds grow on trees! And they are great sources of fiber: about 3.5 grams per serving (28 grams).
How much fiber?
Research shows that just 21 grams of fiber per day can reduce symptoms of depression. To maximize benefits, aim for up to 50 grams per day.
However, if you have IBS or CEBO, you may need to limit fiber intake. Soluble fibers (like psyllium husk, oats, chia, fruits, and legumes) are generally better tolerated. Start slowly and increase intake gradually to find your balance.
What to eat?
Whole, plant-based foods! Meat and fish do not contain fiber, but vegetables, fruits, legumes, grains, and nuts are excellent sources. Keep in mind that processed foods often have their fiber stripped away. For instance, 100 grams of white rice contains just 0.4 grams of fiber, compared to 1.8 grams in whole-grain rice.
Are you vegan or vegetarian?
Fiber can limit iron absorption. Wheat bran and certain grains have the strongest effect, but the fiber in most fruits and vegetables has minimal impact.
Iron from meat (heme iron) is more bioavailable than plant-based iron. So, if you're vegan and feeling tired, you might need to tweak your diet to boost iron levels. Feel free to reach out, and I’ll help you increase your energy! Check out my January promo below.
Pictures
Oats: Pixabay on Pexels
Artichokes: ManaOlana Photos on Pexels
Mangoes: Adones Bentulan on Pexels
Chia: Eva Bronzini on Pexels
Almond: John Riches on Pexels
References
https://pubmed.ncbi.nlm.nih.gov/34073366/
https://www.ahajournals.org/doi/10.1161/CIRCRESAHA.123.323634
https://academic.oup.com/nutritionreviews/article-abstract/67/4/188/1901012?redirectedFrom=fulltext