It may not seem like cutting-edge advice, but the effect on your appetite, waistline, blood sugar, and overall health can be seriously stunning. (And there’s nothing boring about that.) Studies show that soluble fiber can help lower blood sugar and insulin levels, balance hormone levels, remove excess estrogen, reduce the risk of breast cancer, support the absorption of vitamins and minerals, promote a feeling of fullness, nourish your gut microbiome for better gut health, and much more. For all these reasons, it can also improve weight management, reduce the risk of chronic disease, and decrease rapid aging. That’s because fiber slows the rate at which food enters your bloodstream and increases the speed of food exiting through the digestive tract. Dietary fiber also helps balance blood sugar and cholesterol levels, aids in the quick release of toxins from your gut, and curbs your appetite. Fiber is also vital for feeding friendly gut bacteria. I recommend consuming 30 to 50 grams of fiber daily, particularly the soluble kind found in fruits, vegetables, beans, nuts, seeds, and whole grains. But it’s not just about the fiber itself. By actively seeking out high-fiber foods—which are also full of healthful nutrients and phytochemicals—you’ll automatically start to crowd out ultra-processed foods and improve your entire diet. It’s one of those things that’s hard to imagine until you’ve actually experienced it. Have you tried it, and what was your experience like? **Note: As always, individual results will vary, as some people have trouble digesting certain fiber-rich foods or have conditions that make it difficult to consume higher amounts of fiber. Or they may have to limit their fiber intake for other reasons. So this isn’t a panacea, but I’ve seen it be very effective for many of my clients who’ve significantly upped their intake. Source: Willett, Walter C. “Prevention of Chronic Disease by Means of Diet and Lifestyle Changes.” Disease Control Priorities in Developing Countries. 2nd Edition., U.S. National Library of Medicine, 1 Jan. 1970
Stephen Lodge
1mo
Weird how fiber wasn’t a thing for millions of years of human evolution. But now you’re supposed to consume it because the sugar industry successfully demonized fats.
Cairan George
1mo
This is great advice! I’ve counseled so many patients over the balance of higher fiber, higher protein, and balanced carbs over the last two years - the ones who have followed my vegetable, fruit, protein serving advice are losing 2-3lbs a week/ 6-10lbs a month! And they feel GREAT! No more 2pm fatigue, no more cravings, and much better muscle recovery! I see people mentioning fiber supplements- and yes, they can be beneficial, but so are the natural fibers in your foods. The key aspect is prioritizing eating and not supplementing! It can be hard with the poor work/life balance of the US, but happy to be one of the advocating voices behind the change 🙌🏽
Marion Haydon
1mo
So true. People worry about getting enough protein in their diets but seldom worry about the amount of fibre. Most people get more protein than their bodies need and not enough fibre.
Yes! Fibre is such an important part of our everyday diet and it is something I NEED to incorporate into my diet each day! I love cooking steel cut oats and getting at least 2 servings of fresh fruit each day. Adding berries like blueberries, raspberries, and blackberries to my oats make it taste amazing but also adds to my intake of fibre which helps keeping me full throughout the day and makes it easier the use the restroom. Great post, thank you for sharing this 🔥
Michelle Lipka
1mo
Any suggestions for a supplement that can lower cholesterol and ldl my hdl is excellent 89 triglycerides excellent 49. I have cut sugar and carbohydrates but then I am eating more fat and protein.
Eleyna Bulgahry
1mo
Just pitch AIP lifestyle for chrinic disease. No need for any nuts, nightshades, grains and legumes, at least in the first 6 months. AIP diet can save your life, as it did with me back in 2018. I did 18 months on strict AIP diet- never felt better in my whole life. Coupled with authophagy once a month - it really works miracles to your body and mind. 🪂🛼🛼🛼🪄👌
Grainne Fox
1mo
Yes, eating more fibre definitely promotes a fuller feeling, helps the digestive system promote healthier bacteria, to aid with digestion & absorption of nutrients . It’s an important point that you mentioned about oestrogen, women going through menopause do not have enough fibre in their diet, due to the stripping of fiber and nutrients in food. It’s a cascade of events, imflammation, IBS, Diverticulitis, etc.
Absolutely work on upping your daily fiber intake…the 25-30 grams that is recommended is the bare minimum!
FiiHii Ltd
1mo
There is so many benefits to increasing your fibre in take. You eat less, feel better and your body functions better 🤷🏻♂️ happy days.
Empowering women with IBS to find freedom from gut symptoms ✨ Live a full, vibrant life 👩💻 Registered Dietitian Nutritionist 😋 Chef & Foodie
1mo💯 ! As a dietitian specializing in gut issues, I encourage my clients to start eating more fiber (especially the soluble kind as you mentioned as it is easier on the gut). Once they slowly start adding more fiber-rich foods and find they can tolerate them more than they thought, they find the challenge of adding 30+ plant foods per week fun. It's a way to explore new foods, new flavors (and cuisines)and variety in our diet - far from boring!