06/11/2020
Are you aware of how much fiber you consume? Most people are not. So it’s not surprising that most people are not getting enough fiber... and a lot of people have a hard time 💩 (pun intended!)
When I tell my clients they need to eat between 30-35 g of fiber per day, they are often shocked. “But how in the heck am I supposed to eat that much?” 😳
The plant-based crowd (you lovely people!) have a much easier time getting in the fiber they need but some still struggle.
Fiber technically falls under the category of a carbohydrate since it contains structures and molecules that fit the description however it acts quite differently in the body. Fiber is the portion of the carbohydrate that cannot be completely broken down by digestive enzymes and therefore passes through the system.
Let’s explain the two types of fiber - soluble and insoluble fiber. Soluble fiber includes pectins, lactulose, xylose and others. These fibers are not completely broken down by digestive enzymes in the G.I. tract and can be readily fermented by the colon, resulting in short chain fatty acids that can be absorbed. This is not completely broken down by digestive enzymes in the G.I. tract and can be readily fermented by the colon, resulting in short chain fatty acids that can be absorbed and used for energy. (Hence why we track our fiber intake!) This also produces gas. Hence why veggies give you gas. 💨🤭 Soluble fiber also adds bulk to food, creating regular bowel movements while regulating gut transit time.
Insoluble fiber adds significant in bulk to food and is generally not something we can digest. These include cellulose, hemicellulose, xanthan gum, some starches and a bunch of other compounds.
It’s not only keeps you regular but helps improve blood glucose and insulin sensitivity, improves blood lipid levels, lowers cholesterol and helps with weight loss by increasing satiety.
Other great high-fiber food options include beans, avocados, Chia seeds, lentils, acorn squash, green peas, collard greens, broccoli, oranges and sweet potatoes.
I have a few healthy high-fiber food products that I recommend, here’s one of them! Edamame! You know, the green pods you eat before you gorge on veggie sushi? Edamame is an excellent high-fiber food!! How do you fiber??
