How does fiber impact gut health?
Gut health is crucial to overall health and well-being . A healthy gut is responsible for maintaining a balance of gut microbes that impact the rest of the body, promoting regular bowel movements and keeping gut symptoms at bay, supporting the absorption and utilization of nutrients to support body processes, and keeping the immune system strong.
Fiber, from your diet, plays a critical role in gut health by helping to promote a healthy gut microbiome and aiding digestion. In this article, we will explore how fiber impacts gut health, the benefits of incorporating fiber-rich foods into your diet, and practical ways to increase your fiber intake without exacerbating more digestive symptoms.
What is fiber anyway?
Fiber is a type of carbohydrate found in plant foods that cannot be digested by the body. It passes through the digestive system intact, adding bulk to the stool, providing food for gut microbes, and promoting regular bowel movements.
Fiber can be divided into two main categories: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance, while insoluble fiber does not dissolve in water and adds bulk to the stool. Soluble fibers are typically found in the “meat” of the plant, while insoluble fibers are typically found in the structure of the plant.
Food is more complex than containing one fiber or the other, and most plants contain a variety of fibers that meet different characteristics, including those that are soluble, insoluble, viscous, non-viscous, fermentable, and non-fermentable.
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How does fiber impact gut health?
As mentioned earlier, fiber has a diverse role in the health of the gut. Here are the ways that fiber can impact your gut:
Promotes a healthy gut microbiome
The gut microbiome is a collection of microorganisms that live in the digestive tract, primarily the colon. These microorganisms play a critical role in maintaining gut health and overall well-being.
Fiber is food for the good bacteria in the gut and some fibers are considered prebiotics, which are shown to feed the most beneficial microbes for a benefit to the person eating them. When the good bacteria in the gut are well-fed, they can produce short-chain fatty acids (SCFAs) and other beneficial byproducts, which provide energy for the cells that line the gut, reduce inflammation, and improve overall health.
The Gut Microbiome Project found that diversity of fiber sources, at least 30 different plant foods per week, has the biggest impact on gut microbiome diversity.
Aids digestion
Fiber helps to promote regular bowel movements by adding bulk to the stool. This helps to prevent constipation and diarrhea by regulating the movement of food through the digestive system. Soluble fiber also helps to slow down the digestion of food, which can help to stabilize blood sugar levels and improve the absorption process for nutrients in the small intestine.
Reduces risk for digestive disorders & other conditions
A diet rich in fiber has been shown to reduce the risk of several digestive disorders, including diverticulitis, hemorrhoids, and irritable bowel syndrome (IBS). Diverticulitis is a condition where small pouches form in the lining of the colon and become inflamed. Hemorrhoids are swollen veins in the rectum and anus, and IBS is a common digestive disorder characterized by abdominal pain, bloating, and changes in bowel movements.
While fiber intake won’t fully prevent these conditions, it can reduce overall risk and further complications from them. Fiber can also reduce cholesterol levels and support metabolic health to prevent conditions like type 2 diabetes.
Reduces inflammation
Inflammation in the gut can lead to several digestive disorders, including inflammatory bowel disease (IBD) and colorectal cancer. Fiber has been shown to reduce inflammation in the gut by producing SCFAs, which have anti-inflammatory properties, and supporting the integrity of the gut environment and gut lining to reduce intestinal permeability.
How to incorporate fiber into your diet
Adding fiber into the diet is actually pretty simple: eat more plant foods. This includes whole grains, fruits, vegetables, legumes, nuts, and seeds.
For some, increasing fiber intake can lead to more digestive symptoms because their body either isn’t used to the fiber intake, or their gut is more sensitive to certain parts of the plant foods they are adding.
If that’s you, here are a few tips for adding fiber into your diet without the symptoms:
Start small and go slow as you increase fiber - this will help your body adjust to the foods you are eating so that it can process the fiber more easily.
Cook your plant foods - this will aid in digestion and reduce some of the insoluble fiber that is more likely to cause irritation, gas, and bloating.
Drink more water as you increase fiber - many fibers will absorb water and will need water to move smoothly through your gut, so if you add more fiber then your water needs also increase.
Move your body after a larger, fiber-rich meal - this will help your body process the fiber and reduce discomfort.
Try lower FODMAP fibers as you start - these are non-fermentable (aka less gas causing) and may be better tolerated. Learn more about FODMAPs here!
If you are feeling stuck with your gut health and aren’t sure how to increase fiber and support your digestion, our team may be able to help! Learn more about working with us here.
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