When we talk about setting nutrition and macronutrient targets, we can’t forget about the importance of fiber targets. Consuming enough fiber is a must if you are looking to optimize your health and support overall well-being.
Fiber helps to support regular digestion, keeps you full, stabilizes blood sugar, promotes a diverse microbiome, can help lower inflammation and even benefits your immune system!
Types of Fiber
There are three main types of fiber: soluble fiber, insoluble fiber and prebiotic fiber.
Soluble fiber dissolves into a gel-like texture and helps create stool that is more well formed and easier to pass. Soluble fiber also helps keep blood sugar levels stable and plays a role in lowering cholesterol.
Insoluble fiber is not digested, does not dissolve in water and adds bulk to the stool.
Foods that contain fiber contain both soluble and insoluble fiber, some are just more dominant in one type than the other.
Generally, we want individuals to focus on variety in their diets and the ratio of soluble to insoluble fiber takes care of itself.
In some cases, biasing one or the other can be helpful. For example, when someone is struggling with loose stool we may suggest adding more soluble fiber sources to slow things down. On the flip side, reviewing a Client’s food diary who is dealing with constipation if we see a lack of insoluble fiber, we may want to adjust fiber choices to include more foods dominant in insoluble fiber.
The last type of fiber we want to touch on are a type of insoluble fiber that feeds the beneficial bacteria in your gut, promoting a healthy microbiome. These are called prebiotic fibers.
How Much Fiber to Eat In a Day?
A general recommendation to start with is ~30 grams a day, and we can and do see benefits to going higher than this!
That said, while the benefits of fiber can’t be talked about enough, there is something called too much of a good thing. You will have to experiment a bit to find your fiber “sweet spot.”
Your sweet spot (and the types of fiber you gravitate towards) can change depending on whether you’re eating at maintenance, in a cut or in a health phase dealing with gastrointestinal issues such as bloating, diarrhea, dysbiosis or SIBO. In addition, there are times of the day such as in a pre-workout meal where consuming a lot of fiber may slow you down.
When looking to increase fiber, go slow! If you are not used to eating high amounts of fiber and fermentable carbs, we want to give your body time to adjust. Constipation, gas and bloating can be signs you are increasing too fast. It is also a good idea to consume mostly cooked vegetables to make those fibers a bit easier for your body to digest. And of course, good meal hygiene and chewing your food are must do's!
Be sure to drink plenty of water while increasing your fiber intake.
We encourage you to consume a variety of fruits, vegetables, beans/lentils, nuts and seeds to keep a good balance of fiber in your diet. Whole foods focus here! We don’t want to be getting fiber from candy or cookies or relying on protein bars.
Ways to Boost Your Fiber
In addition to the above foods, here are some of our fiber “favorites” and ideas on how to incorporate if you’re struggling to get enough:
Keep frozen raspberries on hand for when you need a fiber boost.
Add a cup of spinach or kale to eggs, or use as a base with your chicken and rice meal.
Canned pumpkin can be added to cream of rice, oatmeal or Greek yogurt. Top with cinnamon!
Dave’s Killer Bread or Ezekiel Bread are two great brands of healthy, fiber-rich breads.
Add Chickpeas or Beans to a salad (or consider a side like this to the BBQ!)
Cereals such as Kashi Go Lean Cereal can make for a great little evening snack paired with Greek yogurt, a protein shake or maybe a few hard boiled eggs.
Flaxseed can be added to oatmeal or smoothies or Greek yogurt for a fiber boost.
Guacamole or Avocado mash can be found at many grocery stores and lasts longer than fresh avocado.
To find your fiber sweet spot, or if you are experiencing chronic digestive symptoms you’re tired of dealing with: you can reach out to our Coaches to get started with a personalized nutrition plan.
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