Is This The Answer to All of Our Digestive Problems?
Listen, we know that *ahem* digestive problems are not a topic that people love to talk about. And, we know it’s not exactly small talk material. After all, you can’t just throw out “when was your last bowel movement?” after someone asks you about the weather, but that doesn’t mean that you can't talk about them. In fact, we should talk about them more because a well-functioning digestive system is key to our overall health.
Our digestive system, or GI tract, helps our body to receive nutrients from the foods and beverages we consume by breaking down protein, fats and carbs into smaller, usable components. All of the items that are not used, aka the waste products, become stool. But, there are a lot of areas within our GI tract that can go haywire in the form of acid reflux, abdominal pain, bloating, diarrhea or constipation. But just because these things can happen, doesn’t mean they should.
GI problems are very common in the United States with one study of over 70k people showing that 61% of participants had at least one GI symptom in the past week. The most common were heartburn/reflux, abdominal pain, bloating, diarrhea, and constipation. And, 40% of people report that GI symptoms often disrupt their daily life. But, there might be one simple solution to solve a lot of these problems: fiber.
What Is Fiber?
Fiber is a type of indigestible carbohydrate that’s most often found in plant-based foods. Unlike most of the food that we consume, fiber isn't digested by your body. This allows it to pass through the entire GI tract and ultimately add bulk to your stool. The standard recommendations for daily fiber intake is 25-35 grams but the average American only eats about ~15 grams per day.
Fiber is classified as either soluble or insoluble and both forms are needed in a healthy diet because they offer different functions. Soluble fiber is able to dissolve in water and creates a gel-like material. Amazingly, this can help to lower both blood cholesterol levels and blood sugar levels. Insoluble fiber does not dissolve in water and instead promotes the movement of material through your digestive system helping to improve bathroom regularity.
How to Eat More Fiber
Fiber is found in a wide-variety of foods including fruits, vegetables, whole grains, nuts, seeds and legumes. Some examples include:
½ cup of raspberries = 4g fiber
1 medium apple with skin = 3.3g fiber
½ cup of blueberries = 1.8g fiber
½ cup of lentils = 7.8g fiber
½ cup of black beans = 7.5g fiber
1 baked potato with skin = 4.4g fiber
1 oz of almonds = 3.5g fiber
However, fiber is best tolerated when it’s consumed throughout the day as a part of each meal as opposed to all in bulk at one time. Aim to include a fiber-rich food at each meal like fruit with breakfast, vegetables with lunch and beans with dinner. You can also increase fiber intake by swapping out refined grains for whole grains or picking whole foods instead of juices. But, if you don’t currently eat much fiber make sure to increase your daily intake slowly and pair it with plenty of water.
This article is for informational purposes only and it not intended to be used in place of professional advice, medical treatment, or professional care. This article is not intended to be and should not be a substitute for professional care, advice or treatment. Please consult with your healthcare provider before changing any health regimen. This article is not intended to diagnose, treat, or prevent disease of any kind.
