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Writer's pictureEmma Bond

All About FIBER



What is fiber? Why is fiber intake in your diet important? And what are some ways to get more fiber in your diet?


Dietary fiber is a non-digestible polysaccharide or complex carbohydrate. There are two types of dietary fiber: soluble and insoluble fiber.


Soluble fiber slows down digestion as it attracts water and turns to gel during digestion (like a chia seed when you put it into a liquid).


Insoluble fiber adds bulk to your stool and can help food pass more quickly through your stomach and intestines. It is found in the structures that make up plants' rigid cell walls.


We need BOTH types of fiber in our diet.


Most people with a standard western diet are not getting enough fiber, which can lead to many health problems such as gastrointestinal disorders, diabetes, excess body fat, and cardiovascular disease.

What are some of the benefits of getting more fiber in your diet?


  • Fiber can slow down the absorption of sugar in the body, which helps you avoid any sugar highs and lows.


  • Fiber can keep you fuller longer, so if you’re in a deficit, or find yourself hungry at certain times of the day, adding more fiber-rich foods to your meals will be beneficial for you


  • Fiber can lower your cholesterol


  • Fiber can boost your overall gut health (I can cover more on why your gut health is so important in another post)


An optimal fiber goal is 14g per 1,000 calories.


How can you get more fiber into your diet?


Legumes, whole grains, veggies, fruits, nuts, and seeds! See the chart below for some of the best sources and how much fiber they provide. Notice whole, nutrient-dense foods are listed here - not supplements or foods like cereals with added fiber. Fiber supports or fiber supplements foods don’t provide you with micronutrients, phytochemicals (nutrients from plants), and water found in whole food plants so it's recommended to opt for these first, and then supplement IF needed.




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