Unlocking the Benefits of FIBER
The Often Over-looked Super Food that Holds a Key to the Healthiest You
By: Joe Recsnik L.Ac, DCCM
Acupuncturist & Herbalist at Universal Family Wellness Clinic
Amongst the wide variety conditions I treat in clinic on a daily basis, the vast majority of my patients report regularly experiencing some level of digestive disturbance. Whether it be heartburn, indigestion, fatigue after eating, belching, nausea, abdominal bloating, or irregular bowels, most patients report being affected by at least one of these symptoms. Even if digestive problems aren’t the main reason for a patient to seek treatment, from the perspective of Traditional Chinese Medicine, imbalance of the digestive system can be the root cause or associated symptom of many other conditions such as headaches, anxiety, skin problems, insomnia, over-worrying, fatigue, or low immunity to name a few.
One of the first steps I suggest to patients interested in addressing digestive disturbances is to take home and complete a 7-day diet diary to record what they are eating, what time they eat, how much they eat, etc. Subsequently, patients are often concerned with learning about what’s in their diets that they shouldn’t be eating. However I prefer to look at things from the other perspective and start by advising my patients on what they should be eating more of. When it comes to what patients’ diets are lacking, far and away the most frequent recommendation I make is for them to increase their daily intake of dietary fiber. The recommended daily serving of dietary fiber is 25 grams for women 38 grams for men. Most individuals consume barely half the recommended amount of fiber on a day-to-day basis.
One of the key functions of dietary fiber is keeping the gut environment healthy. Dietary fiber nourishes our natural healthy gut bacteria (probiotics), and increasing the diversity of healthy bacteria in our gut has a variety of health benefits. Maintaining a high fiber diet is about so much more that just helping us poop better.
Other essential benefits of dietary fiber include:
Maintaining healthy body weight and promoting weight loss - High fiber is more filling and can reduce appetite
Maintaining healthy blood sugar and insulin levels - Reduces risk of type II diabetes
Helps promote growth of healthy gut bacteria – fiber is prebiotic “fertilizer”
Reduces inflammation
Lowers cholesterol
Reduces risk of heart disease, heart attack and stroke
Lowers risk of colorectal cancer
Most people think all fiber is the same, but in actuality there are different types of fiber that have different properties in the gut:
Insoluble fiber: does not blend with water and passes through the digestive system mostly intact. It functions mostly as a "bulking" agent, and may help speed the passage of food and waste through your gut.
(dietary sources: plant cellulose and lignin)Soluble fiber: blends with water in the gut, forming a gel-like substance. It can reduce blood sugar spikes and has various benefits to your metabolism.
(dietary sources: psyllium, chia seeds, sweet potato, avocado, brussels sprouts, broccoli, black beans, apple, pears, carrots, oats/oatmeal)Fermentable fiber: can be soluble or insoluble; fiber that feed friendly gut bacteria (probiotics) to increase their numbers and healthy balance.
(dietary sources: beans and legumes)NOTE: one of the by-products of fiber fermentation is gas. This is why foods high in fermentable fiber can cause flatulence and stomach discomfort, especially if people are not used to eating a lot of fiber. These side effects usually go away with time as your body adjusts.
Viscous fiber: formsthick gel-like substance when blended with waterthat "sits" in the gut. This slows down digestion and the absorption of nutrients, which creates a prolonged feeling of fullness and reduced appetite to promote weight loss.
(dietary sources: legumes, asparagus, Brussels sprouts,oats and flax seeds)
All fruits, vegetables, whole grains, nuts, seeds and beans contain some fiber, but here are some foods that have the highest percentage per serving:
Vegetables: Avocado, dark leafy greens, eggplant, okra, broccoli, brussels sprouts, artichoke, beets, sweet potatoes, etc. (Generally, the darker the color, the higher the fiber content)
Fruits: Pears, apples, strawberries, raspberries (organic)
Beans: lentils, garbanzos, kidney beans, split peas, black beans, pintos
Nuts & seeds: chia seeds, flax seeds, pumpkin seeds, almonds, air popped popcorn
Grains: oats, quinoa
Dark chocolate (yes this is for real!); must be 70% or higher
Remember to increase your fiber intake gradually; spread it across meals; drink more water simultaneously to avoid constipation (64oz per day recommended); and consider experimenting with a variety of high-fiber foods to find which ones your digestive system tolerates best.
In Health,
Joe Recsnik L.Ac, DCCM
Acupuncturist & Herbalist at Universal Family Wellness Clinic
P.S. Here's a yummy, nutritious, high fiber snack for you!
Chia seed pudding
1.5 cups almond milk
1 Tbsp cocoa powder (adjust to taste)
1 Tbsp honey or agave syrup (adjust to taste)
1/3 cup chia seeds
Blend together milk, honey, and cocoa powder in bowel. Stir in chia seeds, cover and place in fridge for 2 hours. Stir and enjoy!