How much fiber do you need daily. What are the best natural sources of fiber. Why is fiber crucial for metabolic health. How can you easily increase your fiber intake.

Understanding Dietary Fiber: Types and Importance

Dietary fiber is a crucial component of a healthy diet, yet many Americans fail to consume adequate amounts. There are two primary types of fiber: soluble and insoluble. Both play unique roles in maintaining optimal health.

Soluble Fiber

Soluble fiber dissolves in water, forming a gel-like substance in the digestive tract. This type of fiber is known for its ability to:

• Lower cholesterol levels
• Regulate blood sugar
• Promote feelings of fullness

Insoluble Fiber

Insoluble fiber does not dissolve in water and passes through the digestive system largely intact. Its benefits include:

• Promoting regular bowel movements
• Preventing constipation
• Supporting digestive health

Daily Fiber Requirements: Are You Getting Enough?

The recommended daily fiber intake varies by age and gender. According to dietary guidelines:

• Women should aim for about 25 grams of fiber per day
• Men should target about 38 grams of fiber per day
• A general rule of thumb is 14 grams of fiber for every 1,000 calories consumed

Despite these recommendations, more than 90% of women and 97% of men in the United States do not meet their daily fiber requirements. This deficiency is largely due to insufficient consumption of fruits, vegetables, and whole grains.

The Metabolic Health Connection: Why Fiber Matters

Fiber intake is closely tied to metabolic health, playing key roles in gut health and blood sugar regulation. Some experts suggest that optimal health may require even higher fiber intake than current recommendations, potentially up to 50 grams per day or more.

How does fiber contribute to metabolic health?

1. It feeds and maintains the gut microbiome, leading to improved glucose and insulin levels.
2. It helps reduce gut inflammation.
3. It protects the gut’s mucus membrane.
4. It slows glucose absorption, preventing rapid blood sugar spikes.

Dr. Robert Lustig, in his book “Fat Chance,” refers to fiber as “half of the ‘antidote’ to the obesity pandemic,” with exercise being the other half. This underscores the importance of fiber in maintaining a healthy weight and overall metabolic function.

Natural Sources of Fiber: Boosting Your Intake

Fiber is predominantly found in plant-based foods. Consuming whole foods with their natural fiber intact provides the greatest health benefits. Here are some excellent natural sources of fiber:

Fruits

• 1 large pear with skin (7 grams)
• 1 cup fresh raspberries (8 grams)
• 1 medium apple with peel (4.4 grams)

Vegetables

• ½ medium avocado (5 grams)
• 1 cup cooked broccoli (5.1 grams)
• 1 medium sweet potato with skin (3.8 grams)

Legumes

• ½ cup cooked black beans (7.5 grams)
• ½ cup cooked lentils (7.8 grams)
• ½ cup cooked chickpeas (6.2 grams)

Whole Grains

• 1 cup cooked pearled barley (6 grams)
• 1 cup cooked quinoa (5.2 grams)
• 1 slice whole wheat bread (2 grams)

Nuts and Seeds

• 1 ounce almonds (3.5 grams)
• 1 ounce chia seeds (10.6 grams)
• 1 ounce flaxseeds (7.7 grams)

Easy Ways to Increase Your Daily Fiber Intake

Incorporating more fiber into your diet doesn’t have to be complicated. Here are some simple strategies to boost your fiber consumption:

Breakfast Boost

Replace refined cereals with steel-cut oats topped with nuts and berries. This simple switch can significantly increase your morning fiber intake while providing a nutritious start to your day.

Lunch Upgrade

Opt for sandwiches or wraps on whole-grain bread or tortillas. Add extra veggies like lettuce, tomato, and cucumber for an additional fiber boost. Pair your sandwich with a fiber-rich vegetable soup for a well-rounded meal.

Snack Smart

Choose fresh vegetables or whole-grain crackers with hummus as a snack. This combination not only provides fiber but also offers a satisfying mix of carbohydrates and protein.

Dinner Makeover

Swap white rice or pasta for brown rice or whole-grain noodles. These alternatives offer more fiber and nutrients compared to their refined counterparts. Include a variety of colorful vegetables as side dishes to further increase your fiber intake.

Fruity Desserts

Satisfy your sweet tooth with whole fruits instead of processed desserts. Berries, apples, and pears are particularly high in fiber and can be enjoyed on their own or as toppings for yogurt or oatmeal.

The Importance of Gradual Increase and Hydration

When increasing your fiber intake, it’s crucial to do so gradually and ensure adequate fluid intake. Fiber absorbs water as it moves through the digestive tract, similar to a new sponge. Without sufficient hydration, a rapid increase in fiber consumption can lead to discomfort, nausea, or constipation.

How much water should you drink when increasing fiber intake? While individual needs vary, a general guideline is to aim for at least 8 glasses (64 ounces) of water per day. Pay attention to your body’s signals and increase fluid intake if you experience any digestive discomfort.

Fiber Supplements: Are They Necessary?

While fiber supplements are available, it’s generally recommended to obtain fiber from whole food sources. Natural foods provide not only fiber but also a range of other essential nutrients and health benefits.

Do fiber supplements offer the same benefits as whole foods? Studies have shown that the feeling of fullness and other health benefits associated with fiber may not be replicated by supplements or fiber-enriched foods. Whole foods provide a complex matrix of nutrients that work synergistically to promote health.

If you’re struggling to meet your daily fiber requirements through diet alone, consult with a registered dietitian or healthcare provider. They can provide personalized advice on whether supplements might be appropriate for your individual needs.

Fiber and Overall Diet Quality

Your fiber intake can serve as a good indicator of your overall diet quality. A diet rich in fiber typically includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds – all of which contribute to a well-rounded, nutrient-dense eating pattern.

How does fiber intake reflect diet quality?

• High-fiber diets are often lower in processed foods and added sugars
• Fiber-rich foods are typically nutrient-dense, providing vitamins, minerals, and beneficial plant compounds
• A focus on high-fiber foods naturally leads to a more diverse and balanced diet

By prioritizing fiber-rich foods, you’re not only supporting digestive health but also ensuring a more comprehensive approach to nutrition. This can have far-reaching effects on overall health, including better weight management, improved heart health, and enhanced metabolic function.

The Role of Fiber in Specific Health Conditions

Beyond its general health benefits, fiber plays a crucial role in managing and preventing various health conditions. Understanding these specific benefits can provide additional motivation for increasing your fiber intake.

Heart Health

Soluble fiber, in particular, has been shown to have a positive impact on heart health. How does fiber contribute to cardiovascular well-being?

• It helps lower LDL (bad) cholesterol levels
• It may help reduce blood pressure
• It supports healthy weight management, a key factor in heart health

Diabetes Management

For individuals with diabetes or those at risk of developing the condition, fiber is an essential dietary component. What role does fiber play in blood sugar regulation?

• It slows the absorption of sugar, helping to prevent rapid blood glucose spikes
• It improves insulin sensitivity
• It supports weight management, which is crucial for diabetes prevention and control

Digestive Health

Fiber is perhaps best known for its impact on digestive health. How does it support a healthy digestive system?

• It promotes regular bowel movements and prevents constipation
• It may reduce the risk of developing hemorrhoids and diverticular disease
• It feeds beneficial gut bacteria, supporting a healthy microbiome

Weight Management

Incorporating adequate fiber into your diet can be a valuable tool for weight management. How does fiber contribute to maintaining a healthy weight?

• It promotes feelings of fullness and satiety, potentially reducing overall calorie intake
• High-fiber foods often require more chewing, slowing down eating and promoting mindful consumption
• Fiber-rich foods are typically lower in calories compared to low-fiber alternatives

Overcoming Common Barriers to Fiber Intake

Despite the known benefits of fiber, many people struggle to meet their daily requirements. Understanding and addressing common barriers can help increase fiber consumption.

Taste Preferences

Some individuals may find high-fiber foods less palatable. How can you make fiber-rich foods more appealing?

• Experiment with different cooking methods to enhance flavor and texture
• Gradually introduce new high-fiber foods to allow taste buds to adjust
• Combine high-fiber ingredients with familiar flavors to create appealing dishes

Convenience

In a fast-paced world, convenience often trumps nutrition. How can you make high-fiber choices more convenient?

• Keep pre-cut vegetables and fruits readily available for snacking
• Batch cook high-fiber meals for easy reheating throughout the week
• Stock up on portable high-fiber snacks like nuts, seeds, and whole fruit

Digestive Discomfort

Rapidly increasing fiber intake can lead to temporary digestive issues. How can you minimize discomfort when increasing fiber consumption?

• Increase fiber intake gradually over several weeks
• Ensure adequate hydration to help fiber move through the digestive system
• Pay attention to individual tolerance and adjust intake accordingly

The Future of Fiber Research

As our understanding of nutrition evolves, so does our knowledge of fiber’s role in health. Ongoing research continues to uncover new potential benefits and applications of dietary fiber.

Microbiome Research

The gut microbiome has become a focal point of nutrition research in recent years. How might future fiber research impact our understanding of gut health?

• Investigating the prebiotic potential of different fiber types
• Exploring the relationship between fiber, gut bacteria, and various health outcomes
• Developing personalized fiber recommendations based on individual microbiome profiles

Fiber and Mental Health

Emerging research suggests a potential link between fiber intake and mental health. What are some areas of ongoing investigation?

• Exploring the gut-brain axis and how fiber may influence mood and cognitive function
• Investigating the potential role of fiber in managing anxiety and depression
• Examining the long-term impact of high-fiber diets on cognitive health and dementia risk

Novel Fiber Sources

As global food systems evolve, researchers are exploring new and sustainable sources of dietary fiber. What innovative fiber sources might we see in the future?

• Investigating algae and seaweed as potential fiber-rich food ingredients
• Exploring the use of agricultural by-products as fiber sources
• Developing new fiber-enriched food products to meet consumer demand for healthier options

As research in these areas progresses, our understanding of fiber’s role in health will likely expand, potentially leading to more refined dietary recommendations and innovative approaches to improving public health through nutrition.

Easy Ways to Boost Fiber in Your Daily Diet

Contributors: Holly Larson, MS, RD

Published: March 01, 2021

Reviewed: February 26, 2021

Nic_Ol/Thinkstock

Fiber is an essential nutrient. However, many Americans fall short of the recommended daily amount in their diets. Women should aim for about 25 grams of fiber per day, while men should target about 38 grams, or 14 grams for every 1,000 calories.

Dietary fiber contributes to health and wellness in a number of ways. First, it aids in providing fullness after meals, which helps promote a healthy weight. Second, adequate fiber intake can help to lower cholesterol. Third, it helps prevent constipation and diverticulosis. And fourth, adequate fiber from food helps keep blood sugar levels within a healthy range.

Natural Sources of Fiber

Fiber is found in plant foods. Eating the skin or peel of fruits and vegetables provides a greater dose of fiber, which is found naturally in these sources. Fiber also is found in beans and lentils, whole grains, nuts and seeds. Typically, the more refined or processed a food is, the lower its fiber content. For example, one medium apple with the peel contains 4.4 grams of fiber, while ½ cup of applesauce contains 1.4 grams, and 4 ounces of apple juice contains no fiber.

By including certain foods, you can increase your fiber intake in no time. For breakfast, choose steel cut oats with nuts and berries instead of a low-fiber, refined cereal. At lunch, have a sandwich or wrap on a whole-grain tortilla or whole-grain bread and add veggies, such as lettuce and tomato, or serve with veggie soup. For a snack, have fresh veggies or whole-grain crackers with hummus. With dinner, try brown rice or whole-grain noodles instead of white rice or pasta made with white flour.

Here are a few foods that are naturally high in fiber:

• 1 large pear with skin (7 grams)
• 1 cup fresh raspberries (8 grams)
• ½ medium avocado (5 grams)
• 1 ounce almonds (3. 5 grams)
• ½ cup cooked black beans (7.5 grams)
• 3 cups air-popped popcorn (3.6 grams)
• 1 cup cooked pearled barley (6 grams)

When increasing fiber, be sure to do it gradually and with plenty of fluids. As dietary fiber travels through the digestive tract, is similar to a new sponge; it needs water to plump up and pass smoothly. If you consume more than your usual intake of fiber but not enough fluid, you may experience nausea or constipation.

Before you reach for the fiber supplements, consider this: fiber is found naturally in nutritious foods. Studies have found the same benefits, such as a feeling of fullness, may not result from fiber supplements or from fiber-enriched foods. If you’re missing out on your daily amount of fiber, you may be trailing in other essential nutrients as well. Your fiber intake is a good gauge for overall diet quality. Try to reach your fiber goal with unrefined foods so you get all the other benefits they provide as well.

Looking for credible nutrition information and recommendations? The Academy of Nutrition and Dietetics’ network of credentialed food and nutrition practitioners are ready to help!

See Directory

Why fiber is essential to metabolic health

Fiber plays key roles in gut health and blood sugar. Here’s what fiber does for your body and why experts say you should be eating more of it.

Fiber intake is closely tied to metabolic health. And most Americans aren’t eating enough of it. According to the USDA Dietary Guidelines, “More than 90 percent of women and 97 percent of men do not meet recommended intakes for dietary fiber,” in part because more than 85 percent of adults don’t eat enough fruits, vegetables, and whole grains. (Though whether whole grains are a good source of fiber is up for debate—more on that below. In addition, beans, legumes, nuts, and seeds are among the best sources of fiber.) What’s worse, even those official recommendations (less than 30 grams/day) may be lower than we really need for optimal health (which may be 50 grams/day or more).

Fiber is a macronutrient that mostly comes from plants. (Other macronutrients are protein and fat.) Though it is considered a carbohydrate, your body mostly doesn’t break it down into glucose like other carbs; fiber mostly passes intact through the gastrointestinal tract. There, it feeds and maintains the gut microbiome, which has beneficial effects on metabolic health, such as improved glucose and insulin levels. It also keeps gut inflammation down, protects the gut’s mucus membrane, and slows glucose absorption. In his book Fat Chance, Dr. Robert Lustig calls fiber “half of the ‘antidote’ to the obesity pandemic.” (The other half is exercise.)

There are two primary forms of fiber—soluble and insoluble—both have unique health benefits, so it’s important to make sure your diet includes both.

Soluble fiber dissolves in water to become a viscous, gel-like substance that’s extremely fermentable (fermentation is the process by which gut microbes break down fiber). Because of this, eating soluble fiber helps maintain good fiber-digesting organisms in the gut microbiome.

Insoluble fiber, which doesn’t dissolve in water, is a bulky substance that’s less fermentable and helps food move through the gastrointestinal tract. Consuming it in high amounts has been linked to lower insulin resistance. Most fibrous foods contain both types of fiber, and they work together to control the way your body processes glucose. Eating both kinds makes you feel full longer, helping cut cravings for more food.

Here are the ways that fiber benefits your body and how you can get more of it.

Learn more:

Fiber Fuels the Gut

Many of the organisms that make up the gut microbiome (which include bacteria as well as protozoa, fungi, and viruses) feed on fiber. So, when you eat a diet rich in fiber, these organisms thrive, helping to maintain a diverse gut microbiome. This has a ripple effect on glucose absorption as well as insulin sensitivity.

Fiber Produces Beneficial Short-Chain Fatty Acids

When gut microorganisms ferment soluble fiber, they produce metabolites called short-chain fatty acids. In recent years, studies have linked higher levels of these molecules with improved insulin sensitivity and weight regulation. There are several theories about the mechanisms at work. One is that short-chain fatty acids are absorbed into the blood, where they circulate and bind cell-surface receptors on tissues in the gut and throughout the body—including white adipose tissue, skeletal muscle, and liver—to influence metabolism and other functions. Doing so is thought to improve insulin sensitivity, but the exact mechanisms are not yet understood.

Butyrate, acetate, and propionate are the major short-chain fatty acids produced when dietary fiber is fermented. Together, they make up 90-95% of the total short-chain fatty acids in the colon.

Although you can get small amounts of butyrate from foods like butter, milk fat, and vegetable oil, most of the butyrate your body uses comes from the fermentation of dietary fiber. Some animal studies have shown that butyrate reduces appetite, alleviates obesity, and may help stimulate pancreatic beta cells to release insulin. Studies have found that people with Type 2 diabetes typically have lower concentrations of butyrate-producing bacteria in their gut compared to people without diabetes.

Propionate is converted into glucose when the body isn’t getting enough from food, a process called gluconeogenesis. Propionate and butyrate also stimulate PYY and GLP-1, two gut hormones that suppress appetite. One small study found that propionate is particularly good at stimulating the release of these hormones, which also reduces the amount of fat the body stores. Acetate has also been shown to stimulate these same hormones and may also play a role in reducing appetite but through a different mechanism.

Fiber Keeps Inflammation Down

Fiber keeps inflammation at bay by feeding gut bacteria. Most prebiotics—which feed the microorganisms already in your gut—can be classified as dietary fiber (probiotics, in contrast, add new ones). Prebiotics help maintain the balance between the anti-inflammatory and pro-inflammatory gut microorganisms. Imbalances in the gut microbiota—a condition known as dysbiosis that occurs when some gut microorganisms flourish while others falter—have been linked to gut inflammation and metabolic changes and diseases like obesity, inflammatory bowel disease, and malnutrition.

Diets high in fat and sugar and low in fiber—such as the Western diet—are associated with lower levels of certain beneficial bacteria. Fiber, in contrast, helps keep the gut microbiome in a healthy balance and increases the diversity of the microbiome, including bacteria that promote anti-inflammatory processes. Research from the Finnish Diabetes Prevention Study, for example, showed that people who ate more fiber had higher blood levels of indolepropionic acid, an anti-inflammatory chemical produced by gut bacteria that also regulates blood glucose.

In addition, the short-chain fatty acids produced by fiber have anti-inflammatory effects through several different pathways.

Fiber Helps Protect the Gut Lining

Another way fiber keeps inflammation down is by maintaining the gut’s mucus layer, a physical barrier that keeps pathogens out. If the mucus layer is compromised and pathogens can breach it, the immune system mounts an inflammatory response. These pathogens can be invading microorganisms, or they can be those that already exist in the gut.

In a mouse model, reduced fiber intake appears to spur certain human gut microorganisms to start consuming the mucus layer, leaving it and its host susceptible to infection by pathogens and gastrointestinal inflammation. Similarly, mice fed a low-fiber Western diet have been shown to have a more penetrable mucus layer. Early research supports the hypothesis that low-grade inflammation in the mucus layer impairs insulin receptor signaling, driving insulin resistance. Meanwhile, the short-chain fatty acid butyrate has anti-inflammatory properties that support both the health of the intestinal barrier and mucosal immunity.

Learn more:

Fiber Helps Prevent Metabolic Dysfunction

Fiber can also help blunt post-meal blood sugar spikes. Appetite signaling and the appearance of glucose in the small intestine are primarily triggered by gastric emptying, the movement of partially digested food into the small intestine. Soluble fiber binds liquids to make food more viscous, slowing this movement. Researchers have hypothesized that the reduced rate of gastric emptying after eating fiber causes lower post-meal glucose absorption and decreased appetite (eating viscous food swells the gut, making you feel full).

Diets high in insoluble fibers have also been linked with reduced risk of Type 2 diabetes. One large meta-analysis found that every additional 10g of fiber eaten per day reduced the risk of diabetes by 25%. Several mechanisms likely contribute to this effect. One is the movement of food through the large intestine, known as colonic transit time. This rate determines the amount of nutrition and water available to gut microorganisms and thus plays a role in shaping the gut microbiota. Insoluble fiber also increases the bulking of stool, which reduces the absorption and digestion of macronutrients. In short, insoluble fiber makes food slower and more difficult to digest, which reduces the amount of energy your body extracts from the food.

A meta-analysis of the effects of dietary fiber on Europeans with prediabetes or diabetes found that people who ate more fiber had lower HbA1c (a measure of average blood sugar over three months), fasting plasma glucose, insulin, and insulin resistance. Interestingly, the type of fiber (soluble or insoluble) didn’t seem to matter. Instead, the researchers found the most significant improvements in people who switched their fiber intake from low to moderate (19 grams) to high (35 grams). Eating 35 grams of fiber a day, the authors wrote, could reduce the risk of premature mortality by 35% in people with prediabetes or diabetes.

A Low-Fiber Diet May Reflect Other Unhealthy Eating Habits

Not getting enough fiber can indicate other dietary shortcomings such as not eating enough whole foods—a common issue in the processed-food-heavy Western diet. Eating this kind of diet is associated with an increased risk of metabolic conditions like insulin resistance and obesity. And, as mentioned above, unhealthy eating patterns are associated with lower levels of beneficial bacteria that act on fiber.

The good news is that the gut microbiome is malleable, responding to dietary changes within hours of eating. This means that increasing your fiber intake now can rapidly shift your gut microbiome to be better at metabolizing fiber. For example, a diet high in fiber from fruits, beans, and vegetables is associated with a gut microbiome that has more Prevotella, a type of gut bacteria that acts upon fiber to produce short-chain fatty acids.

The bad news is that, in the absence of fiber, there are fewer microorganisms like Prevotella. So, even if you eat fiber occasionally but mostly have a low-fiber diet, you won’t build up a reservoir of Prevotella and will have fewer of these microbes acting upon fiber and producing short-chain fatty acids.

How Much Fiber Should You Eat?

Research suggests our ancestors may have eaten as much as 100 grams of fiber a day. Our modern diet is nowhere near this. The U.S. Department of Agriculture (USDA) recommends consuming 14 grams of fiber per 1,000 calories daily. Because caloric recommendations fluctuate slightly based on age and sex, that means women and older people require less fiber. Depending on age, the adult womens’ daily recommendation ranges from 22 to 28 grams (for calorie intakes ranging from 1,600-2000 calories/day), and for adult males, it ranges from 28 to 34 grams (2,000-2,400 calories/day).

According to the American Diabetes Association, people with prediabetes or diabetes should eat at least the recommended amount of fiber for the general population, taking care to source half of it from whole grains. It notes that some people may benefit from increasing their intake to 50 grams per day, but doing so may cause gas, bloating, and diarrhea. The American Dietetic Association recommends that 30 to 50 grams per day can promote lower blood sugar. A 2001 study similarly found that people with diabetes who ate 50 grams of naturally occurring fiber a day for six weeks had better lipid and blood glucose profiles than those who ate only 25 grams per day.

What the Levels Experts Recommend:

• Dr. Mark Hyman: 30 to 50 grams a day.
• Dr. Sara Gottfried: “I suggest 35–45 grams of fiber per day but build up slowly. Our ancestors ate much more (>50g), yet the mean in the US is around 14 grams a day.”
• Dr. Rober Lustig: “Gastrointestinal docs say 50 grams a day; USDA says 25 grams a day. Right now, the median consumption is 12 grams a day.”

Is There a Case Against More Fiber?

Some in the paleo and keto diet community have argued that fiber is not essential for health, including maintaining the gut microbiome. They point out that studies on fiber, primarily conducted in animals, have produced conflicting results. This is true, but that doesn’t mean you should eliminate fiber from your diet.

According to Dr. Dom D’Agostino, a keto expert and Levels advisor, fiber is not essential, but it is helpful for an optimal diet. He notes that while prebiotic fiber may help to enhance the microbiome, recent research suggests fermented foods may be a better option for building an optimal gut microbiome.

“The biggest advantage from my perspective is that fiber (and fat) delay gastric absorption in a way that reduces glycemic response and probably insulin, too,” says D’Agostino. “I generally feel that higher insoluble fiber is better than higher soluble fiber, but this may vary. Things like chicory root (inulin) often cause intestinal bloating and should probably be avoided by some [who are sensitive to it]. I personally think fiber is overhyped but still often get quite a bit (>30g). Surprisingly, I feel great off little or no fiber, but there’s just too much data in favor of having it in the diet, in my opinion.”

Dr. Ben Bikman, another Levels advisor, has argued that fiber can play a role in improving metabolic health, but its impacts very much depend on the type of fiber consumed, its source, and your baseline metabolic health.

In his book, Why We Get Sick, Bikman says, “In the end, it’s very likely that fiber improves insulin sensitivity in most people by simply replacing sugars and starches that elicit an insulin response. Importantly, one should scrutinize the source of fiber; it’s dumbfounding, but true, that most fiber supplements have sugar as one of the main ingredients.”

What about fiber’s impact on your digestive system? You may have heard fiber will keep you regular or that it may constipate you. In fact, it can do both. “In general, it will help with constipation,” says functional medicine provider Dr. Ami Kapadia, “but if someone has an imbalanced microbiome, there are cases where it can worsen constipation until underlying imbalances are addressed. Overall, it’s always recommended to add fiber slowly and work with a practitioner to determine the best options and approach.”

How to Get More Fiber in Your Diet

Getting more fiber, like maintaining a low-carb diet, can help lower blood sugar. While it may seem like these strategies are mutually exclusive—fiber is a carbohydrate, after all—it is possible to consume fiber as part of a low-carb diet. Here are some of the best sources of fiber:

• Chia: Two tablespoons of chia seeds contain 11 grams of fiber and just 2 grams of carbs.
• Flaxseed: The same amount of ground flaxseed contains barely any carbs and packs almost 4 grams of fiber
• Avocado: A little more than half of a large avocado (100 grams) contains 6.7 grams of fiber and 8.5 grams of carbs.
• Beans and lentils: Navy, lima, small white and yellow beans, and lentils are also high in fiber but lower in carbs than other beans.

Whole Grains: A popular way to get more fiber is to swap refined grains for whole grains, but some experts suggest that whole grains are not an optimal fiber source. “I use continuous glucose monitoring to determine response to whole grains,” says Levels advisor Dr. Sara Gottfried. “I use them mostly with athletes. I go big on vegetables, small on fruits and whole grains in most of my patients due to metabolic dysfunction.”

Levels advisor Dr. Molly Maloof says, “Realistically, getting fiber from fruits and vegetables is preferred to whole grains and beans for people with autoimmunity or IBS. I aim for roots and fruits, especially polyphenol-packed raspberries.”And, as Lustig points out in Fat Chance, labels can be misleading: “Foods that list ‘whole grains’ as the second or third ingredient may contain as little as 1 percent,” which is why Lucky Charms can claim to be whole grain, while most definitely not being good for stable glucose.

• Fruit? Whole fruit is generally a good source of fiber as it contains both types of fiber (smoothies lose their insoluble fiber) and according to Lustig, “consuming fruit, despite its fructose content, is not nearly as big a problem because the fructose is for the most part mitigated by the presence of fiber.” Berries, guava, pears, grapefruit, and durian, are some of the most fibrous fruits.
• Supplements: Dr. Maloof says, “I love Acacia fiber for its soluble fiber making it a prebiotic, and its ability to help people feel full. It absorbs water helping it to expand and improve satiety. This is one of the best parts of taking a fiber supplement.” For people looking to supplement their fiber intake with common products like Metamucil, beware. Metamucil Orange has 16 grams of added sugar in just two tablespoons! Additionally, getting fiber from whole food sources is the best option because fiber-rich foods often are rich in phytonutrients and other healthy compounds.

What Do We Still Need to Know?

In this section, metabolic researcher Dr. Matthew Laye outlines five questions that, once answered, could lead to updated recommendations on fiber intake and our understanding of its importance for metabolic health.

• Does the metabolic health benefit stem from an individual’s fiber consumption or their dietary pattern? Separating out fiber from other healthy eating patterns is challenging—foods that are high in fiber are often unprocessed, whole, real foods also improve metabolic health. We also know that healthy low-carbohydrate, lower-fiber whole food diets can benefit metabolic health to a similar degree as high carbohydrate diets higher in fiber; they may even produce a greater reduction in glycemic and insulin levels. More research may show that avoiding processed foods is the most important dietary change and that fiber intake is secondary.
• Is it the microbiome or the physiological consequences of the microbiome that are important for metabolic health? For instance, increased short-chain fatty acids, pH changes, and an increased mucus layer (and more) all improve from dietary fiber, but might there be other ways to get those benefits.  As an example, maybe all of the positive benefits are downstream from the short-chain fatty acid effects and we know that there are other ways to increase short-chain fatty acids, such as exercise, the endocannabinoid system, or a well-formulated ketogenic diet. Whether dietary fiber’s benefits are directly due to the changes in the microbiome or related to the downstream effects of that microbiome is an important unanswered question.
• Do the health benefits of increased fiber depend on your existing microbiome?  A related question is whether a specific microbiome composition that includes fiber-responsive microbes is necessary for fiber to be beneficial, given that most of the proposed benefits are tied to the microbiome and gastrointestinal health. Individuals’ microbiomes differ significantly and some researchers have speculated that individuals who have depleted their microbiome of fiber-responsive microbes may not benefit from increased dietary fiber. Such individuals may need probiotic supplementation or reintroduction of these fiber-responsive microbes.
• Do fiber types matter, and if so, which is the best? Soluble and insoluble fiber both have plausible physiological reasons they confer health benefits. However, we don’t know the relative contributions of each for optimal health, and some researchers have suggested the fiber source does not matter. Similarly, soluble fiber from supplements rather than whole foods (which also contain insoluble fiber) seems to have positive effects (in this meta-analysis of soluble fiber supplementation in people with Type 2 and also in obese individuals). Taken together, this data questions whether insoluble fiber specifically is necessary for some or all of the metabolic health benefits.
• What is an ideal fiber intake amount? Current dietary guidelines are 25g of total fiber per day, while many of the Levels advisors recommend closer to 50g per a day (based on a number of studies showing benefits; here and here). Some papers have shown a plateau effect at 25g and there is also data suggesting that our ancestors had fiber intakes closer to 100g per day (but lacking fiber from grains and legumes).  Furthermore, we must also approach these numbers with some skepticism, given that they are likely derived from nutritional epidemiology, an area of research with real limitations in accurately quantifying dietary details. Therefore the point at which diminishing returns for various benefits from dietary fiber exist is unknown, likely related to other lifestyle factors (such as exercise, stress, and immunity), and will require future research.

Where to get 25 grams of dietitian recommended fiber – ET

pexels.com/unsplash.com/CC0 License

We eat too little fiber, 2-3 times less than normal. Meanwhile, fiber not only improves digestion, but also reduces the likelihood of gaining extra pounds.

Fiber is the dietary fiber found in the walls of plants. They are not absorbed by the body, but play a key role in digestion.

Lack of fiber during the day leads to constipation and poor absorption of nutrients.

How fiber fights excess weight

The use of fiber (fiber) contributes to the feeling of satiety. It suppresses hunger, lowers blood sugar levels and makes it difficult to digest proteins and fats.

Foods high in fiber have to be chewed for a long time, which contributes to less calorie intake.

The recommended fiber intake per day for women is 25 g/day, for men 30-40 g/day. How to get this rate?

Sources of fiber

Whole grains are the best source of fiber. The following foods are the most high in fiber.

Shelled Peas

Fiber: 16.3 grams per cup.
Peas form a protein-rich base for soups and stews.

Lentils

Fiber: 15.6 grams per cup.
Lentils are the star of legumes. Nutritionally, vegetarians equate lentils with meat because they contain 60% protein and the highest amount of iron of all legumes.

Black beans

Fiber: 15 grams per cup.
Beans can be made into a vegetable stew by adding tomatoes, sweet potatoes and hot peppers.

Peas

Fiber: 8.8 grams per cup.
Peas make delicious soup and nutritious porridge.

Broccoli

Fiber: 5.1 grams per cup.
Broccoli can be made into pancakes by adding onions and eggs.

Brussels sprouts

Fiber: 4.1 grams per cup.
Brussels sprouts can be used as a soup or stir-fried with spices as a side dish.

Raspberry

Fiber: 8 grams per cup.
Eat raspberries alone or in desserts.

Blackberry

Fiber: 7.6 grams per cup.
You can make an original lemon salad from blackberries. Combine blackberries, lemon juice, green onions and dill to make it.

Avocado

Fiber: 6.7 grams per half medium fruit.
Avocados are considered a superfood because they are high in vitamins, fiber and healthy fats. Avocados make delicious salads. Mix boiled chicken meat, avocado, coarsely chopped radish and black beans, season with lime juice and cilantro.

Pears

Fiber: 5.5 grams per medium whole fruit.
Add a pear to your pork tenderloin. Pork pairs well with sweeter flavors, and the high sugar content makes it easy to make a caramelized crust.

Bran

Fiber: 7 grams per cup.
Combine yogurt, bran, honey and vanilla for a nutritious breakfast smoothie. This is a healthy and delicious way to get lots of fiber and protein in one glass.

Whole wheat pasta

Fiber: 6.3 grams per cup (cooked).
Make pasta with peas and spinach. Or add avocado to pasta for a creamy flavor.

Husked barley

Fiber: 6 grams per cup (cooked).
Barley contains more protein and fiber than oatmeal and brown rice. It can be added to soups, salads or tea. Also try making a delicious barley risotto with seasonal vegetables.

Oatmeal

Fiber: 4 grams per cup (cooked).
Oatmeal can be varied by adding nuts, berries, raisins, grated carrots, coconut, honey, cinnamon, vanilla and other spices.

How to add more fiber to any meal:

— Add flax seeds to smoothies, yogurt, baked goods, chicken and fish breading. Two tablespoons of flax seeds provide 8 grams of fiber and a healthy dose of omega-3 fatty acids.

– Chia seeds contain a whopping 5.5 grams of fiber per tablespoon. They swell in water, forming a gel consistency. It’s great for thickening smoothies, making healthy puddings, or as a substitute for eggs in cakes and cookies.

7 sources of fiber available all year round

Medicine and health

03/10/22

Fiber is the collective name for long sugars that our body does not break down. But fiber helps in the digestion process: it softens the food bolus and helps it move through the intestines.

Depending on gender and age, people are advised to eat 22 to 34 g of fiber per day, for example, adding vegetables and fruits to the diet. In winter, their availability decreases: some products disappear from the shelves, some become more expensive, but this does not mean that it is impossible to reach the norm. We have prepared a list of high fiber foods that are available all year round.

🌾 Cereals

Adding a serving of grains to every meal with three meals a day, you can provide yourself with almost a third of the fiber you need.

Take half a glass of uncooked cereal for one serving. The amount of fiber depends on what kind of cereal it is:
– oatmeal – from 5 to 8 g;
– bulgur – 4 g;
– quinoa – 3 g;
– Whole Grain Spaghetti – 3g

🌽 Legumes

One serving of legumes for lunch or dinner will provide an additional 13 to 25% of the required fiber.

One serving is half a cup of cooked or canned beans. Different types of legumes contain different amounts of fiber:
– chickpeas – 8 g;
– lentils – 8 g;
– red beans – 6 g;
– green peas – 4 g

How beans and legumes are digested So for two meals you will get the recommended serving of seeds per day – about 30 g. The amount of fiber in a serving will depend on the type of seeds:
– chia – 4 g;
– pumpkin – 3 g;
– sunflower – 2 g;
– Sesame – 1 g

Important Questions for a Dietitian

🌰 Nuts

A serving of nuts can also be added to other dishes or eaten instead of a snack. The amount of fiber depends on what kind of nuts it is. One serving – a handful, or 40 g – contains:
– almonds – 5 g;
– almonds without shells – 4 g;
– peanut – 4 g;
– pistachios – 4 g;
– walnut – 3 g.

It is important to consider that nuts are high in fat, which means calories. While these fats are healthy, if you eat too much, you can throw off the healthy balance of nutrients in your diet. It is recommended to eat no more than 160 g of nuts per week

🍇 Berries and dried fruits

When dried and frozen, berries and fruits retain a lot of fiber. Such products are a convenient way to get dietary fiber during periods when fresh fruits and vegetables are not available.

Half a glass of fresh or frozen berries can contain as much fiber:
– raspberries – 4 g;
– blackberry – 4 g;
– prunes – 3 g;
– strawberry – 1.5

🥑 Fruit

Fruit can be made into fruit puree, baked or stewed. But most of the fiber is in raw fruits with a peel. For example:
– pear with peel – 5.5 g;
– pear without peel – 3 g;
– apple with peel – 4 g;
– apple without peel – 2 g;
– applesauce – 3 g in 170 g;
– banana – 3 g;
– orange – 3 g

How to choose vegetables, fruits and berries

🍅 Vegetables

Vegetables can be stewed, baked, boiled. But most of the fiber in raw vegetables with a peel.