Feeling constipated? You may have not be getting enough fiber in your diet.
Fiber-rich diets are a key component to preventing and reducing constipation and can help you maintain a healthy gut. Dietary fiber offers many health benefits from reducing chronic diseases like diabetes to lowering your risk of some types of cancer, such as colorectal cancer.
Fiber is an undigested nutrient that passes through the body when you consume fruits, vegetables, whole grains, and other plant-based foods. Since fiber is not digested in the same way as the body absorbs other nutrients like proteins, fats, and carbohydrates, it can add bulk to your stool and decrease transit time in our gut which promotes a healthy digestive system.
“The term “gut health” refers to the health of our digestive system, which is impacted by our food choices. We can improve gut health by choosing fiber-rich foods such as beans, whole grains, fruits, and vegetables. Doing so supports a balance between good and bad bacteria in our gut, which can help to promote immune function and limit inflammation, among other benefits,” says Christina Conte, RDN, LDN, a registered dietitian nutritionist for the Zakim Center for Integrative Therapies and Healthy Living at Dana-Farber Cancer Institute. “That’s why our gut health is so important.”
Not only this, there is also a strong connection between our gut and our brain. Build a strong mind-gut connection by keeping up with your daily fiber intake.
How does fiber work, and who needs it?
When the body consumes fiber, it passes through the digestive tract then leaves the body. For fiber to do its job, it needs plenty of water. Roughly 2-3 liters is recommended per day, but it is best to consult your medical team for your individual needs. Conte notes that a lack of water with high fiber actually could be constipating.
“Be sure to gradually increase your water intake as you increase your dietary fiber,” Conte says. “Generally, you want to have 8 cups or 64 ounces of water a day unless otherwise advised by your medical care team.”
The two main types of fiber are soluble and insoluble fiber. Soluble fiber dissolves in water to form a thick gel-like substance when digested and is found in foods such as oats, beans, apples, and barley. Insoluble fiber helps keep recently consumed foods moving and adds bulk to our stool. Good sources of insoluble fiber include nuts, beans, and potatoes.
On average, according to the American Institute for Cancer Research, people should aim for a total of 30 grams of fiber a day. With each 10-grams of fiber, there is a 7% lower risk of colorectal cancer.
“Most people in the United States are not consuming enough fiber,” Conte says. “We are typically only consuming about half of what we need.”
Some people may need to limit their fiber and/or fluid intake at times depending on their personal health history. Be sure to consult your doctor to find out what is best for you.
What are the benefits of a high fiber diet?
There are several benefits that come from consuming fiber. By doing so, you can:
- Manage constipation and diarrhea, choosing insoluble and soluble fiber to manage constipation and soluble fiber to manage diarrhea
- Reduce risk of hemorrhoids, a condition that occurs when there is swelling in the lower rectum
- Lower cholesterol levels and blood pressure
- Manage blood sugar levels
- Promote a healthy weight: fiber can prolong the digestion process by keeping us feeling full longer
- Lower risk of disease such as heart disease and diabetes
- Help reduce risk of cancer such as colon cancer as fiber can decrease transit time in our digestive system and helps to produce gut substances, like butyrate, which may help to protect against cancer
Is there a connection between fiber and colon cancer?
Consuming fiber is important to help the body eliminate waste. There is probable evidence that the consumption of whole grains and foods containing dietary fiber protects against colorectal cancer. Additionally, there is limited but suggestive evidence that low intake of non-starchy vegetables and fruit increases colorectal cancer risk
“The current research from the American Institute for Cancer Research shows a strong connection between the consumption of foods containing dietary fiber and reduced colorectal cancer risk,” Conte says.
Conte notes that though there is evidence that a low-fiber diet increases colorectal cancer risk, the stronger evidence tells us that incorporating more whole grains and natural fiber sources has a protective effect.
How can I get more fiber in my body
Consuming more fiber can feel difficult, especially if we are already tediously tracking our macronutrient count. If possible, you can try to:
- Choose foods such as whole grain cereals with at least 5 grams of fiber
- Add more fruits, vegetables, and legumes to your meals
- Eat smaller, more frequent meals containing fiber sources
- Add more whole grains like whole wheat pasta and quinoa to your diet
Some snacks such as nuts and dried fruit can help increase your fiber count but are high in calories. Be sure to consume these foods to complement your balanced meals, rather than replace them.
Is there anybody who shouldn’t add fiber to their diet?
For those with a history of Chrohn’s disease, ulcerative colitis, diarrhea, or recent bowel surgery, increasing your fiber intake may not be advisable. Be sure to seek advice from your medical team to find out if increasing your fiber intake is right for you.