Why You Need Fiber – and Lots of It!
I am constantly increasing the quantity of fiber that my clients consume because their elimination is weak. Most people simply do not eat nearly enough fruit and vegetables to get the daily fiber needed to support their gut and overall health. The recommended daily allowance for fiber is around 30 grams. I say aim for 100 grams! That might sound extreme, but our bodies were designed to thrive on an abundance of plant foods that naturally keep our digestive system clean and functioning optimally.
So, why is fiber so essential, and what types do we actually need?
The Two Types of Fiber and Why They Matter
- Insoluble Fiber (The Cleanser)
- Insoluble fiber acts like a broom, sweeping through your gastrointestinal (GI) tract and helping to move waste out of the body. It doesn’t dissolve in water and adds bulk to stool, which helps prevent constipation and supports regular bowel movements.
- Sources: Whole vegetables (think broccoli, kale, carrots), fruit skins, seeds, and herbs
- Why you need it: It keeps things moving through the gut, preventing stagnation and toxic build-up, which is key for maintaining a healthy colon.
- Soluble Fiber (The Feeder)
- Soluble fiber dissolves in water to form a gel-like substance. This type of fiber feeds the good bacteria in your gut, helping to maintain a diverse and healthy microbiome. A healthy gut flora reduces inflammation, supports immunity, and even helps regulate mood.
- Sources: Apples, citrus fruits, psyllium husk, fenugreek, slippery elm
- Why you need it: It helps regulate blood sugar levels, lowers cholesterol, and nourishes your gut bacteria, which produce beneficial compounds like short-chain fatty acids.
Why 100 Grams?
Our modern diets are severely lacking in fiber compared to what our ancestors ate. The 30-gram guideline is the bare minimum to prevent disease, but it’s not enough to thrive. Aiming for more fiber:
- Supports detoxification: Fiber binds to waste products, toxins, and excess hormones, escorting them out of the body.
- Feeds the microbiome: The trillions of microbes in your gut depend on fiber as their primary food source. Without it, beneficial bacteria starve, and harmful ones take over.
- Encourages healthy elimination: Poor elimination means waste stays in your system too long, leading to bloating, fatigue, skin issues, and more.
Are You Eating Enough?
If you’re not sure, take a look at your plate. Is it loaded with colorful vegetables and fruits at every meal? Are you incorporating seeds and greens daily? If not, it’s time to level up your fiber game. Start slow, though—dramatically increasing fiber without adequate hydration can backfire. Always pair high-fiber meals with plenty of water to keep things moving.
Your gut is the foundation of your health, and fiber is one of its greatest allies. By prioritizing high-fiber, whole foods, you’re not just improving digestion, you’re laying the groundwork for better energy, clearer skin, balanced hormones, and a stronger immune system.
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