Fiber

Updated: Nov 12, 2020

Fiber has myriad of health benefits including better digestion and weight management. High consumption of fiber has been shown to lower risk of earlier death and help prevent and reduce risks for many disease including type 2 diabetes, colorectal cancer, breast cancer, heart disease and even depressive symptoms and arthritis. More than 95% of people are deficient in fiber. There is no other nutrient with as high of a deficiency as fiber, except for potassium which has a deficiency of 98%! This is also due to the lack of consumption of enough plants.

Focus your diet on fiber rich foods, as in whole plant foods. This includes whole grains, legumes, fruits, vegetables, nuts and seeds. Meat and dairy products contain no fiber - it is only found in plants.

There are two types of fiber: soluble and insoluble.

  • Soluble fiber helps lower cholesterol levels by blocking absorption of dietary cholesterol as well as removing waste cholesterol from your digestive tract. Soluble fiber is high in beans, lentils, oats, vegetables and certain fruits.

  • Insoluble fiber helps build bulk in the stool, which helps pass stool more quickly and prevent constipation.

RDA for women is 25 grams of fiber per day and for men is 38 grams of fiber per day. Higher consumption of fiber has been shown to have even more health benefits so it is better to aim for even higher as you incorporate more fiber rich plant foods.


References:

  1. Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019 Feb 2;393(10170):434-445.

  2. Farvid MS, Spence ND, Holmes MD, Barnett JB. Fiber consumption and breast cancer incidence: A systematic review and meta-analysis of prospective studies. Cancer. 2020 Jul 1;126(13):3061-3075.

  3. Ocvirk S, Wilson AS, Appolonia CN, Thomas TK, O'Keefe SJD. Fiber, Fat, and Colorectal Cancer: New Insight into Modifiable Dietary Risk Factors. Curr Gastroenterol Rep. 2019 Dec 2;21(11):62.

  4. Kyrø C, Tjønneland A, Overvad K, Olsen A, Landberg R. Higher Whole-Grain Intake Is Associated with Lower Risk of Type 2 Diabetes among Middle-Aged Men and Women: The Danish Diet, Cancer, and Health Cohort. J Nutr. 2018 Sep 1;148(9):1434-1444.

  5. Xu H, Li S, Song X, Li Z, Zhang D. Exploration of the association between dietary fiber intake and depressive symptoms in adults. Nutrition. 2018 Oct;54:48-53.

  6. Dai Z, Niu J, Zhang Y, Jacques P, Felson DT. Dietary intake of fibre and risk of knee osteoarthritis in two US prospective cohorts. Ann Rheum Dis. 2017 Aug;76(8):1411-1419.

  7. A Moshfegh, J Goldman, L Cleveland. What we eat in America, NHANES 2001-2002: Usual nutrient intakes from food compared to dietary reference intakes. US Department of Agriculture, Agricultural Research Service 2005.

  8. Cogswell ME, Zhang Z, Carriquiry AL, Gunn JP, Kuklina EV, Saydah SH, Yang Q, Moshfegh AJ. Sodium and potassium intakes among US adults: NHANES 2003-2008. Am J Clin Nutr. 2012 Aug 1.

  9. Satija A, Malik V, Rimm EB, Sacks F, Willett W, Hu FB. Changes in intake of plant-based diets and weight change: results from 3 prospective cohort studies. Am J Clin Nutr. 2019 Sep 1;110(3):574-582.

  10. https://www.canada.ca/en/health-canada/services/nutrients/fibre.html

  • Instagram
  • Facebook
  • TikTok
  • iTunes
  • Spotify
  • RSS

Medical Disclaimer

The information on this website is not intended to be medical advice and is intended to be information only. Always seek the advice of a healthcare professional for any medical condition or before starting a new nutrition program. Information here is not intended to be used as a substitute for medical advice, diagnosis or treatment.

Subscribe

Note: I also hate spam and will only ever send useful content. You can opt out at any time.