According to a national survey, only 5% of Americans are eating enough fiber. [1] What’s worse is that fiber has quickly been turned into a taboo thanks to fear-mongering from the low carb crowd (as fiber-containing carbs are often wrongly avoided). And it doesn’t help that we have to add fiber back into processed foods that are virtually free of them. Meanwhile, there are people in the carnivore crowd that claim fiber doesn’t belong in anyone’s diet. It seems like society has lost its way when it comes to fiber. But we can quickly turn that around when we combine science with nature to better understand the role it plays in our health. A lot of people assume that it’s only meant to help us go to the bathroom, but as you’ll soon see today, it does way more than that. So, if you’re ready, these are the top benefits of fiber!

Healthy Weight

No matter the goal, whether it’s to maintain or lose weight, fiber is should be a part for (most) diets. Research shows that people with obesity often eat less fiber compared to leaner people. Some even suggest that fiber (combined with regular exercise) lowers belly fat. [2] While correlation does not always equal causation, there is a mechanism or action behind fiber that makes it helpful for weight loss. First is that it naturally curbs appetite by lowering levels of hunger hormones (such as ghrelin), while at the same time increasing levels of satiety hormones (like cholecystokinin, GLP1, and peptide YY). [3] [4] [5]

Simply put, fiber keeps you full, which prevents you from overeating, snacking, and reaching for seconds (or thirds) at the table. And in doing so, you’ll naturally be managing your food intake. Over time, this helps you to maintain a healthy weight.

Hormones

Need a reason to include more fiber? Look no further than your hormones. Specifically, estrogen. When there is an excess, a number of side effects can occur, such as a higher risk for breast and endometrial cancer, gynecomastia (male breast development), thrombosis (blood clots), weight gain, liver toxicity, fibroids, and endometriosis. [6] [7]. Luckily, fiber helps to balance healthy levels of estrogen within the body! Research has shown that fiber binds to estrogen in the intestines and helps escort it out of the body whenever we, well, have a BM. [8] Another perk that comes with this is its role in lowering women’s risk of breast cancer, as much 24% in pre-menopausal women. [9]

Blood Sugar

Another way to manage blood sugar is with fiber. While the top studies show the best results come from gel-forming, soluble fibers (guar gum and psyllium husk), any form of it is still beneficial. During high-fiber meals glucose (sugar) is absorbed at a slower rate. This prevents the huge spikes in blood sugar that is linked to diabetes and metabolic syndrome. [10] Fiber is also great for people with diabetes since it’s unable to be broken down by the body, or indigestible. A 2006 study from the American Diabetes Association shows that in overweight and obese subjects, fiber was able to improve insulin sensitivity in as little as three days. [11]

Gut Health

Whenever we eat, we’re not just eating for one; we’re eating for trillions. There’s an entire population of bacteria that supports immune activity, mood, nutrient absorption, vitamin production, and hormone balance (to name a few). This population, known as the microbiome, is greatly influenced by our diet. The food that wecannot eat (fiber) is used by themfor fuel. Once they break down (i.e., ferment) fiber, they release powerful byproducts like butyrate that acts as powerful anti-inflammatories. [12] While fiber helps to keep our stools regular and prevent constipation (at least in some individuals), its digestive-benefits have more to do with these bacteria. In fact, from an immune standpoint getting enough fiber enhances immune function by naturally supporting good bacteria! And with more good bacteria, the better your immunity. [13]

Other Benefits

A few honorable benefits of I’d like to mention include:

• Cholesterol Balance(binds to excess cholesterol; may help to lower small amounts of dangerous LDL) [14]
• Mineral Absorption(clinical research suggests it may improve calcium absorption as well as lower pH in the intestines so that the body can better absorb minerals) [15] [16]

Where to Get Fiber

Looking for fiber? One word: plants! Almost all fruits, vegetables, nuts, seeds, and whole grains contain fiber. However, some are better sources than others. For instance, oat fiber is a better source compared to white rice. Cauliflower definitely has way more fiber than iceberg lettuce.

Some of the top high-fiber foods include:

Oat bran
Navy Beans
Split Peas
Lentils
Chickpeas
Pumpkin seeds (pepitas)
Avocado
Pears
Apples
Raspberries
Blackberries
Chia Seeds
Collard Greens
Almonds
Black Beans
Cruciferous Vegetables (broccoli, cauliflower, kale, etc.)
Pumpkin
Artichoke
Flaxseeds
Hempseeds
Okra
Asparagus

[17]

As for supplements, there are plenty options- inulin, guar gum, glucomannan, pectin, cellulose, acacia, wheat dextrin, methylcellulose, and psyllium husk. [18] While these supplements are generally considered safe, you should always exercise caution and talk to a doctor or dietitian when in doubt. I’d also add that it’s better to get your fiber from food before spending more of your money on supplements. These should only be used to fill in a gap or to help manage a (confirmed) medical condition.

Well, there you have it, everyone! The benefits of fiber that have absolutely nothing to do with regularity! As you can see, there’s more to it than meets the eye, and I hope today’s post managed to show the many reasons to include it! Now, I should add that not everyone can stand high amounts of fiber; we’re all built differently! But generally speaking, there are many reasons to consume plenty of fiber, so I hope the benefits speak for themselves!

Sources:

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/
[2] https://www.ncbi.nlm.nih.gov/pubmed/21681224
[3] https://www.ncbi.nlm.nih.gov/pubmed/19369431
[4] https://www.ncbi.nlm.nih.gov/pubmed/19776140
[5] https://www.ncbi.nlm.nih.gov/pubmed/11340104
[6] https://www.amboss.com/us/knowledge/Estrogen_and_associated_diseases
[7] https://www.healthline.com/health/womens-health/endometriosis-weight-gain
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2744625/
[9] https://www.hsph.harvard.edu/news/press-releases/higher-dietary-fiber-intake-in-young-women-may-reduce-breast-cancer-risk/
[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/
[11] https://care.diabetesjournals.org/content/29/4/775
[12] https://academic.oup.com/ibdjournal/advance-article/doi/10.1093/ibd/izz119/5520228
[13] https://www.ncbi.nlm.nih.gov/pubmed/19335713
[14] https://www.ncbi.nlm.nih.gov/pubmed/9925120
[15] http://jn.nutrition.org/content/137/11/2527S.long
[16] http://www.jlr.org/content/54/9/2325.long
[17] https://health.gov/dietaryguidelines/2015/guidelines/appendix-13/
[18] https://www.healthline.com/health/digestive-health/whats-the-best-fiber-supplement#safety