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With protein hogging so much of the spotlight lately, it’s nice to see another, more underrated nutrient get a little love. Fiber has been trending on social media lately, thanks in part to “Fibermaxxing” videos on TikTok, where people show different ways they’re maximizing their intake of fiber.
As a dietitian, I am totally on board with aiming to get more fiber. The average American only gets about half of what they need. But before you jump on this trend, there are a few things you should know:
You can’t digest fiber.
And that’s actually a good thing. Fiber is a type of carbohydrate found in plant foods like fruits, vegetables, and grains. As it passes through the digestive tract, it causes the intestine to move things along and attracts water. Both of those things help keep you regular. Bonus: It also pulls some cholesterol out as it passes through.
Like protein, it can help you feel full.
If you want to feel more satisfied by meals and snacks, fiber can do that. Here’s why: Foods rich in fiber tend to take longer to chew, which makes more saliva and stomach juices that trigger the stomach to expand. That sends a message to your brain that you’re full. And soluble fiber found in foods like oats, carrots, and apples soaks up water and causes your GI tract to swell, which makes you feel full too.
Getting both kinds is important.
There are two kinds of fiber: Insoluble fiber, sometimes referred to as “roughage”, helps with digestion. Soluble is a softer fiber that helps you feel full and can help lower your cholesterol. Getting those benefits depends on getting both kinds. Many foods contain both soluble and insoluble, but here are some especially rich sources:
Good sources of insoluble fiber:
- Leafy greens
- Seeds
- Nuts
- Skin on fruits and vegetables
- Corn
- Berries
- Brown rice
Good sources of soluble fiber:
- Beans and lentils
- Oats
- Whole grains
- Apples
- Citrus
- Root vegetables like carrots
- Squashes
You don’t have to count up grams.
You need between 25-30 grams of fiber a day. But as a dietitian, I’m not a fan of tallying up grams all day of any nutrient, which can become an unhealthy fixation. Instead, here are a few ways to make sure you’re getting lots of fiber:
- Eat fruits and vegetables at most of your meals and snacks. Stick to whole fruits and veggies over juicing, since there’s fiber in the pulp that’s tossed.
- Include beans in your meals at least twice a week. They’re loaded with fiber (and protein).
- When buying breads and cereals, look for the word “whole” in the first ingredient so you’re getting primarily whole grains.
- Sprinkle ground flaxseed or chia seeds into yogurt, salads, and smoothies. When baking, swap a third of the all-purpose flour for whole wheat flour. You can also use ground flaxseed as a substitute for some of the fat in baking recipes in a 3:1 ratio (3 tablespoons ground flaxseed for one tablespoon of oil or butter).
You can get too much of a good thing.
Adding a whole bunch of fiber at once can trigger bloating, gas, and belly pain. So increase your intake slowly, and be sure you’re consuming a lot of fluids too, since fiber soaks up water in your intestine.
Also, be aware that some foods on the market are fortified with large amounts of fiber–upwards of 30 grams in a bagel, for instance. In theory, that sounds like a good thing. The problem is, a big dose of fiber at once can be tough on the system. That’s especially true if you don’t consume a lot of fluid to help it through. Some people can also be sensitive to the kind of fiber used in these fortified foods, such as inulin, which you’ll find in cereals, bars, and keto-friendly snacks. For some people, inulin can cause bloating, gas, and abdominal cramping.
Bottom line: Maxing your fiber is good for you. Just take it slowly, focus on naturally-rich sources of fiber, and stay hydrated.
— Sally Kuzemchak, MS, RD
https://www.realmomnutrition.com/
