The Fiber Sweet Spot: How Much Is Right for You?

The latest health trend: fibermaxxxing. This is a silly way of saying you’re eating a high fiber diet in the name of health. And while getting enough fiber is crucial to many aspects of your health, I believe it’s important to treat adequate fiber intake not as a trend but as regular part of a healthy lifestyle. It’s also important to do it the right way, as most people don’t get near enough fiber every day. Let’s explore why fiber is so important and how you can increase your intake in a safe, effective way that is sustainable for life.

Fiber: What It Is and Why We Need It

Dietary fiber is a type of carbohydrate, composed of the parts of plant foods that the body can’t digest or absorb. While other macronutrients such as protein, fat, and other carbs like starches and sugars get broken down and absorbed by the body, fiber passes through the digestive system relatively intact.

Fiber is divided into two types: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like material that slows down digestion, lowers cholesterol, and controls blood sugar, making it especially important for heart health and weight management.

Insoluble fiber doesn’t dissolve in water. It’s what adds bulk to your stool and ensures food moves through your digestive system at a good pace, making it especially helpful for people who struggle with constipation. Generally, both kinds of fiber are found in high-fiber plant foods, meaning that if you eat a varied, plant-rich diet, you should get some of both at every meal.

The daily recommended intake for dietary fiber is 25 grams for women and 38 grams for men, though many health experts agree that those numbers are likely too low. However, most people don’t even get close to those baseline numbers to begin with; only about five percent of American adults get adequate fiber, with most only reaching about two-thirds of their recommend target.

Health Benefits of Fiber

While fiber is most commonly associated with regularity, it does so much more for our bodies:

·      It supports digestion and gut health. Insoluble fiber bulks up stools, leading to more regular bowel movements and less chance of constipation. Regularity can also help prevent hemorrhoids and diverticulitis. Prebiotic fiber, which is the soluble kind, ferments in the gut and feeds the “good” bacteria that make up your microbiome. The greater the variety of high-fiber foods you eat, the greater your variety of gut microbiota!

·      It regulates blood sugar. Soluble fiber slows the absorption of sugars into the bloodstream, preventing those rollercoaster highs and lows that can send you on eating binges or in search of sugary or fatty snacks. Stable blood sugar also aids anyone with insulin resistance, diabetes, or other metabolic issues.

·      It supports a healthy heart. Soluble fiber is also a boon to heart health in that it binds to cholesterol in the gut, preventing absorption and potentially lowering LDL—or “bad”—cholesterol levels. There is also evidence to suggest that a high-fiber diet can lower blood pressure and even reduce chronic inflammation.

·      It may prevent certain types of cancers. Eating more fiber has been linked to a lower risk of developing certain cancers—particularly colorectal cancer, which is on the rise in younger and younger people. This is because fiber supports a healthy gut microbiome, protects cells and reduces inflammation by producing metabolites, and helps food pass quickly through the digestive tract, lowering exposure to less healthy foods we’ve consumed.  

·      It bolsters your immune system. We’re understanding more and more what a healthy gut microbiome means for our overall health, and our immune system is no different—especially since 70 to 80 percent of its cells are in the gut. In addition to feeding those good bacteria, it helps produce short-chain fatty acids, regulates immune cell activity, and helps strengthen the gut barrier, preventing leaky gut.

·      It makes it easier to maintain a healthy weight. Fiber helps you feel fuller longer, meaning you don’t overeat or find yourself snacking mindlessly.

Signs You’re Not Getting Enough Fiber

Since most people don’t get enough fiber, you may be wondering if you’re among them. Some ways your body might be trying to signal that it wants more dietary fiber include:

·      Frequent constipation or hemorrhoids

·      Feeling hungry shortly after eating

·      Elevated blood sugar and/or cholesterol levels

·      Often feeling tired or sluggish

·      Difficulty losing weight

·      Stomach upset—gas, bloating, cramping—after eating high fiber foods

·      A diet rich in processed foods

How Much Is Too Much?

Chances are, you’re not overdoing fiber in general, especially since most health experts agree that the recommended targets aren’t enough. There isn’t even a set limit on how much is too much, with debate suggesting it may fall somewhere between 50 and 70 grams.

With that being said, it is very easy to ramp up your fiber intake too fast and cause yourself gastric distress. Before you can even think about “fibermaxxxing,” you have to slowly and incrementally get yourself to regularly hitting your RDI, or risk side effects such as bloating, gas, stomach cramps, constipation, diarrhea, lowered absorption of minerals like iron, zinc, and calcium; and intestinal blockages.

Conditions that Require a Low Fiber Diet

In general, fiber is great for you and it’s difficult to overdo it if you do it right, but that still doesn’t mean a high-fiber diet is right for everyone. Conditions that require a low fiber diet include:

·      Crohn’s disease

·      Ulcerative colitis

·      Diverticulitis

·      Bowel obstruction

·      Gastroparesis

·      Severe diarrhea

·      Radiation therapy

·      Colonoscopy prep

How I Can Help

With all of this in mind, trying to increase your fiber intake the right way may seem overwhelming, but I’m here to help. Here’s how:

1.     I look at your big-picture health. While getting adequate fiber is great, it’s not the only thing that matters, and there’s no single nutritional magic bullet for whatever ails you. This is why it’s so important to look at your health holistically—your current diet, your habits, your stress levels, your health concerns—to ensure we customize a nutritional solution (with plenty of fiber) that’s right for you.

2.     I take the guesswork out of fiber increases and daily goals. Since most people only get about two-thirds of the fiber they need, it’s vital you know your starting point so you don’t make yourself sick. I take the guesswork out of that by providing you with not just an eating plan, but by teaching you how to spot low fiber foods and how to incorporate a variety of high fiber whole foods into your day.

3.     I help keep you consistent. Making any dietary change can be hard, and getting more fiber is no different. By tracking with a food diary, and meeting for regular check-ins, I help ensure that fiber isn’t a trend for you—but a lifelong healthy habit.

4.     I help determine if you need supplements—and help you source the right ones. Fiber is getting shoehorned into just about any product these days, but that doesn’t mean that’s the best approach. The same goes for fiber supplements like pills, powders, and gummies.

While you may need them depending on your food intolerances and lifestyle, and you can find them just about anywhere, it doesn’t mean they’re all created equal. I help cut through the noise to find what’s right for you, saving you time and money.

If you’re ready to join the five percent of adults who get enough dietary fiber (and increase those paltry numbers!), contact me today. Adequate fiber intake means a happy, healthy gut, and in turn, a long and healthful life.