Are you getting enoughfiber(roughage) in your diet? Fiberis SO important for optimal health! Fiberfeeds the good bacteria in yourMICROBIOME (bacterial ecosystem of your gut). Most people need25-50 gramsoffibera day. Fiberhas so many health benefits including:
1) Keeps you full
2) Stabilizes your blood sugars
3)Keeps your bowel movements regular!
4) Helps reduce cholesterol
5) Keeps you at a healthy weight
6) Promotes a healthy gut Microbiome –> Better overall health!
Do you know the difference betweensoluble and insoluble fiber? Solublefiberdissolves in water and turns into a gel-like substance. It helps bulk up your stools so you have nice big bowel movements! Don’t we all feel better after having a bigmorning bowel movement? :) Solublefiberisprebioticsthat feed all the good bacteria in your gut! Best way to get enoughfiberis through awhole foods diet high in vegetables and some fruit. Maybe that’swhat they say “anapplea day keeps the doctor away!” Yamsandsweet potatoeshave great solublefiberand resistant starches.
If you need to take afibersupplement, my favorite isAcacia Senegalfiber(Heather’s brand), since it does not cause bloating or abdominal pain. It dissolves easily in water and has no taste! It is considered a low FODMAPfiberso also safe inpatients with SIBO (Small Intestine Bacterial Overgrowth). Psylliumis another good option but sometimes causes bloating. Be sure to buy pure psyllium and not Metamucil brand which has other added chemical ingredients. With allfibers(diet and supplements), it is important to gradually increase your dose by 2-3 grams per day. If you are not eating much vegetables, gradually increase the amount you eat, aiming for one pound of day! Follow the same principle withfibersupplements —increase the dose graduallyuntil you are having nice bowel movements. This allows your gut microbiome time to adjust so you won’t experience pain or bloating.
Insolublefiberdoes not dissolve in water. It is found in theouter coating of whole grains(like wheat bran, brown rice, quinoa, barley, etc) as well as theouter coating of nuts, seeds,and vegetables. It is high inLECTINS— which is the outer protective coating for the plant that can be hard to digest and break down for some people. For patients withIrritable Bowel Syndrome (IBS), Inflammatory Bowel Disease (IBD), loose stools, abdominal pain issues, or autoimmune disease,this can be a problem. Lectins sometimes cause gut inflammation for these people leading to systemic inflammation.
Most foods are not 100% black and white as far as soluble or insolublefiber…. Most vegetables andoatmeal, for example, contain both soluble and insolublefiber. Ground flaxhas insolublefiberon the outside coating,and solublefiberon the inside. Living in California, you’ll be happy to knowavocadosare a rich source offiber(both soluble and insoluble). Your gut microbiome does need some of both, but pay attention to how you feel with soluble vs. insolublefiberto see which one is best for you!
Beansare interesting because they are a greatsource of solublefiberbut the tricky part is they have lectins which can make it hard for some people to digest. Again, listen to your body to know if you can digest beans. Sometimes cooking them with a pressure cooker or taking adigestive enzymecan make it easier for your gut to handle beans.
Does cooking affecting thefibercontent in foods?No! The grams offiberin the foods remains the same. So feel free to cook your vegetables if it is easier for you to digest. Raw smoothies and salads are great for somepeople, but not for everyone! Listen to your body.
Lastly, have you heard ofglucomannan? This is afiberextracted from the konjac root. It has amazing properties of expanding in the stomach and turning into a large gel-like substance. If you take a glucomannan supplement with a large glass of water 30 min before meals, it is great for curbing hunger, improving satiety, and promoting weight loss.
In summary,SOLUBLEFIBERIS YOUR FRIEND!If you are struggling with hunger or weight issues, definitely increase thefiberin your diet! Fiberwill improve the health of your gut microbiome, leading to better health from the inside out.
Warmly,
Rajsree Nambudripad, MD
