VITALITY

Are You Taking Enough Fiber Into Your Diet?


If your body is a well-oiled machine, then fiber is the oil that keeps everything running smoothly. In other words, just like a machine can’t work without oil, our bodies need fiber to stay healthy. 

But what exactly is fiber? 

Fiber is made up of the indigestible parts or compounds of plants, which pass relatively unchanged through our stomach and intestines. Even though we can’t digest it, fiber is super important for keeping us healthy, and plays a role in cleaning our digestive system, helps us feel full and keeps our heart healthy.

“Fiber is nature’s way of keeping things moving smoothly, from your head to your toes.”

Fiber plays a lot of roles in your health, some of them being 

  • Cleans out your digestive system 
  • Eating fiber can slow down the absorption of sugar into your bloodstream, which helps prevent those pesky sugar highs and crashes 
  • It helps lower bad cholesterol levels, which can reduce the risk of heart disease. 
  • High-fiber foods are more filling, which means you’re likely to eat less and stay satisfied longer.  
  • Studies have shown that people who eat a lot of fiber tend to live longer and healthier lives. 
  • Fiber acts as food for the healthy bacteria that works in your stomach 
  • A healthy gut contributes to a healthy mind. 
  • Fiber can play a role in managing mood and reducing the risk of depression.

There are two main types of fibers, namely soluble and insoluble fiber. 

First up, we have soluble fiber. This kind of fiber is like a sponge; it soaks up water as it moves through our digestive system. When soluble fiber soaks up water, it turns into a gel-like substance. This gel helps slow down how fast we digest food, which can make us feel full longer and can help control the amount of sugar in our blood. You can find soluble fiber in foods like oats, apples, carrots, and beans. 

Then there’s insoluble fiber. It helps move food through our digestive system and adds bulk to our stool, making it easier to go to the toilet. This type of fiber is found in foods like whole wheat bread, brown rice, and the skins of fruits and vegetables. 

“A day filled with fiber is a day filled with good health.”

Both kinds of fiber are important for our health. Soluble fiber is great for our heart and can help control our weight, while insoluble fiber keeps our digestive system running smoothly. Without enough fiber, your digestive system can slow down, and your body might have a hard time moving waste out. This can make you feel bloated, uncomfortable, and constipated. But by eating plenty of fiber-rich foods like fruits, vegetables, whole grains, and beans, you can help keep your digestive system happy and healthy, and avoid those uncomfortable feelings.

Fiber plays a big role in reducing the risk of heart disease by lowering LDL cholesterol levels, keeping blood pressure in check and helping to maintain the body at a healthy weight. So, by eating plenty of fiber-rich foods, you’re not just helping your digestive system; you’re giving your heart the tools it needs to stay healthy. Fiber also aids in weight management. Fiber fills you up, and since fiber-filled foods usually take more time to chew, it slows down eating. It keeps you full for longer and controls blood sugar.

“Knowing how much fiber you need is the first step to eating smarter.”

Different bodies need different levels of fiber depending on age, gender etc. Kids need fiber to help them grow strong and healthy, but they don’t need as much as adults. Grown-up men, up to 50 years old, need quite a bit of fiber — about 38 grams a day. And women up to 50 years old need about 25 grams of fiber a day. Like men, as women get older, they need less fiber. But it is also important to remember that these are just guidelines. Some people might need more or less fiber depending on their health, how active they are, or if they have specific medical conditions.

“Make every meal a fiber-filled adventure, and your body will thank you.”

Just because fiber is important, adding more fiber to your diet is not that simple, because fiber intake should be gradually increased over time and not given to the body in one go. Start slow, drink plenty of water and instead of eating all your fiber in one meal, try to include a little bit of fiber in everything you eat throughout the day. There are lots of foods that are high in fiber, like fruits, vegetables, whole grains, and beans. Try to include a variety of these in your diet. This not only helps you get different types of fiber but also keeps your meals interesting and tasty. Some high-fiber foods, especially vegetables, can be easier on your stomach when they’re cooked instead of raw, and cooked food also breaks down fiber making it easier to digest. Adding more fiber to your diet is a great goal, but sometimes it can feel a bit tricky, possibly due to dietary restrictions like being gluten-free and for those who are on low-carb diets, gastrointestinal issues and even for picky eaters!

“Fiber is the key that unlocks the door to a healthier gut, a happier heart, and a vibrant life.”

Now that we’ve covered the importance of fiber, it’s over to you. Take a moment to think about your meals and snacks. If your food isn’t fiber-filled, it might be time to invite more fruits, veggies, whole grains, and legumes to your plate. And as we wrap up this article, here’s a fiber joke: Why did the tomato go out with a prune? Because he couldn’t find a date with more fiber!

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