We can all agree that your diet is an essential part of leading a healthy lifestyle.
Improper nutrition negatively affects your overall health, and working out is significantly more challenging without the right nutritional balance.
It’s easy to focus on protein, carbohydrate, and fat intake when you think of the building blocks of a diet that supports exercise and weight loss, but fiber may not hit the top of your list.
If you want to discover why you shouldn’t overlook fiber intake when building your next meal plan, you should stick around for this blog post.
We’ll unpack the benefits of fiber, how much fiber you should eat daily, and if you should add a fiber supplement to your daily routine. Let’s get started!
The Two Types of Fiber: Soluble and Insoluble
Before we break down how a high-fiber diet can improve your overall health, it’s important to differentiate between two fiber varieties.
Insoluble fiber doesn’t dissolve in water and stays intact while it travels through your digestive system. This type of fiber is most commonly found in:
- Whole grains
- Nuts and seeds
- Leafy greens
- Cruciferous vegetables
Soluble fiber dissolves in water and forms a gel-like substance when digested. Common sources of soluble fiber include:
- Beans, lentils, and peas
- Apples, oranges, and berries
- Supplements including psyllium husk
Intaking both forms of fiber is the best way to reap all its benefits and support your body’s systems in the best way possible.
What Is the Role of Fiber in a Healthy Diet?
According to the National Institutes of Health, only 5% of the US population consumes enough fiber daily.
This statistic means that a staggering 95% of the country doesn’t reap the benefits of a high-fiber diet!
If you’re part of this majority, here are some of the things you’re missing out on by not consuming enough fiber:
Aids in Digestion
As insoluble fiber travels through your digestive system, it binds with waste to add bulk to your stool, support gut motility, and reduce the risk of constipation.
The proper waste removal promoted by fiber can also reduce your risk of certain health issues, such as colorectal cancer, diverticulitis, and chronic inflammation.
Improves Gut Health
Soluble fiber is also known as “prebiotic fiber” because of its gut-health benefits.
As your body breaks down soluble fiber, it feeds your gut microbiome and accelerates healthy bacterial growth that keeps your digestive system running smoothly.
In addition to proper digestion, a healthy gut contributes to better hormone regulation, a boosted immune system, and improved mental health through serotonin production.
Helps Lower Cholesterol
Increasing your soluble fiber directly affects your heart health by lowering your cholesterol.
According to the National Lipid Association, consuming five to ten grams of soluble fiber can decrease total and LDL cholesterol by 5-7 points!
Lower cholesterol levels have a significant impact on your cardiovascular health and can lower the risk of heart disease, heart attack, and stroke.
Accelerates Metabolism
Your body burns calories to break down the food you eat, which is known as the thermic effect of food.
Since fiber takes longer to break down, it has a higher thermic effect and effectively increases metabolism.
Elevated fiber levels also produce short-chain fatty acids, which help with fat oxidation, and regulate the hormone levels associated with metabolism.
Promotes Healthy Weight
When you consume enough fiber throughout the day, you feel fuller longer.
This increased satiety curbs your appetite and can reduce unhealthy food habits like overeating and snacking throughout the day.
Since you have less desire to overeat, you experience weight loss and maintain a healthier weight when you eat more fiber.
How Much Fiber Should You Eat in a Day?
You likely aren’t adding enough daily fiber to your diet, so it’s safe to say that you should probably eat more than you are now.
According to the 2020-2025 Dietary Guidelines for Americans, you should eat 22-34 grams of fiber daily.
However, your daily fiber intake will vary based on various factors. Some things that may affect the amount of fiber you need include:
- Age and sex
- Daily calorie intake
- Activity level
It’s also essential to increase your fiber intake gradually if you don’t eat it often. Too much fiber all at once can cause issues like gas and bloating, cramps, and abdominal pain.
Choose Fit Body Boot Camp for Your Nutritional Guidance
Maintaining proper nutrition is challenging if you don’t know where to start. Thankfully, the fitness coaches at Fit Body Boot Camp have your back when it comes to your diet.
Our coaches are certified in nutrition and can help you build a meal plan that balances your diet and makes it possible for you to eat in a way that promotes an active lifestyle.
If you’re ready to level up your nutrition today, visit your local Fit Body Boot Camp!
