The Poop On Fiber

Per the Mayo Clinic, Dietary fiber which is also known as “roughage or bulk, includes the parts of plants foods your body can’t digest or absorb”. It is an edible part of many of the plant foods and complex carbohydrates we eat. It’s safe to consume, but our bodies can’t actually digest the fiber. The fiber remains mostly intact as it passes through your digestive tract.

So why do we need fiber then if we just poop it out? Fiber has health benefits that may help reduce your risk of developing certain conditions. One is diverticulitis, others conditions fiber can help reduce the likelihood of are: colon cancer, diabetes, hemorrhoids, irritable bowel syndrome.  Fiber aids in digestion, helping our bodies process food more efficiently. It also helps you feel full and therefore eat less because you feel satiated longer. This can help you reach a healthy weight by consuming less overall.

There are two different types of fiber found in the fruits, vegetables, whole grains and legumes we eat.

·         Soluble fiber. This fiber attracts water, dissolving in it and taking on a gel-like consistency. This fiber slows down your digestion and can keep you feeling fuller longer.  Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

·         Insoluble fiber. Insoluble fiber does not dissolve in water or other fluids in your digestive tract, so it stays mostly in the same form it was when you ate it. This fiber helps push other material through your stomach, intestines and colon quickly and can add bulk to your poop. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

Per Harvard Health, “be careful about eating a lot of fiber at once. Overdoing it can cause gas, bloating, diarrhea, and abdominal cramps as your gut bacteria try to process all the new fiber. These problems go away after a while as your digestive system gets used to the higher fiber levels, but you can avoid them by adding extra fiber gradually to your diet. For example, try to add just one more serving of a high-fiber food to your daily diet for a week, then see how your body feels. Give yourself another week, if needed. If everything is okay, add another daily serving for a week. Continue this pattern until you reach your daily quota of fiber.”

Also, make sure to drink plenty of fluids each day— ½ your body weight in ounces of water is the recommendation. Increasing the water volume that is drank can help fiber pass through your digestive system and avoid stomach aches and discomfort.

It’s easier to increase your fiber intake when you know which high-fiber foods to eat. I am including a list of fruits, vegetables and other foods for reference lists. This way you can add in fiber-rich snacks and create healthier meals. Another tip I have is that lots of a fruits’ and veggies’ fiber is typically found in the skin, so leave it on whenever possible to get the most benefits.

Beware of white bread that is brown.  Whole grains are excellent sources of fiber, but it’s important to check nutrition labels to be sure the ingredients are indeed whole grain. A whole grain is one that’s still in its full form; sometimes, food producers separate certain grain components from one another to change how they taste or function as ingredients in other dishes.

Here is a list of foods that have a high fiber content.

High Fiber Fruits:

·        Raspberries

·        Mangoes

·        Pears

·        Blackberries

·        Figs

·        Guava

·        Strawberries

·        Pomegranate

·        Apples

·        Kiwis

·        Avocado

·        Passionfruit

·        Oranges

·        Grapefruits

·        Starfruit

High Fiber Veggies

·        Carrots

·        Brussel Sprouts

·        Broccoli

·        Artichokes

·        Sweet Potatoes

·        Cauliflower

·        Green Beans

·        Potatoes

·        Peas

·        Kale

·        Swiss Chard

·        Beets

Other High Fiber Foods:

·        Chia seeds

·        Oats

·        Black Beans

·        Lentils

·        Pinto Beans

·        Split Peas

·        Almonds

·        Quinoa

·        Whole Grain Bread

·        Buckwheat

·        Rye

·        Rice

·        Millet

·        Nuts and seeds (unroasted and raw)

For information on how much fiber is recommended visit the linked chart from LiveWell. This links has recommendations for children, men and women of all ages.

Now, I hope you have a good poop!