Intentional Eating #9 - Fiber Focus

In this second installment of the 10 steps to Intentional Eating countdown, we discuss fiber, where to get it, and how it can help towards the goal of weight loss, heart health, and digestive balance.

Focus your diet on finding foods that keep you fuller, longer: high-fiber foods

All fiber is indigestible bulk to humans digestive systems, but fiber can be further broken down into two types: soluble and insoluble. These powerhouses play different, but both important, roles. 

Starting near the beginning of the digestive system, soluble fiber does a great job at absorbing bile acids in the small intestine. When the soluble fiber absorbs the bile acids, it forces your body to synthesize more bile acids. 

One important precursor to bile acids is cholesterol; therefore, your body needs to transport more cholesterol from arteries into the liver for processing. This chain reaction explains why soluble fiber is associated with heart health.

Moving onto the large intestine, we encounter our gut bacteria. Soluble fiber is carbohydrate that our gut is unable to break down, but serves as excellent fuel for our pet-germs. Feeding our resident microbiome gives us great rewards - increased immune function, anti-inflammatory kick-backs, and a protective anti-harmful-bacterial effect. When gut bacteria eat soluble fiber, they produce short-chain fatty acids, which are thought to be helpful in gut health and decreasing cholesterol (source).

Insoluble fiber (like the outer kernel of corn, or the husk of a flaxseed) adds necessary bulk to the stool. Without insoluble fiber, uncomfortable constipation results and the consequences are strain on the heart and potentially diverticular disease.

Both types of fiber have three huge advantages: anti-colorectal cancer properties (source), moderation of blood sugar through delayed stomach emptying, and maintaining a lasting feeling of fullness.

Finally, one of fiber's biggest advantages lies in the fact that it doesn't contribute empty calories. It's a diligent worker in the gut, and deserves its accolades. How can we best appreciate it? 

1. Reach for fruits, vegetables, and less processed carbohydrate sources (wild rice, whole-grain breads and pastas, homemade popcorn). 
2. Remember chia pets? Those chia seeds are a wonderful blend of soluble and insoluble fiber. 
3. Don't like how strictly wild rice tastes? Try blending your standard rice with wild rice as a transition.
4. Keep forgetting your vegetables at home, because who wants to bring a giant carrot with them to work? Process veggie snacks at home, and pre-portion into to-go containers so healthy choices are easy.
5. Sneak vegetables into broth-based soups, or bake apples with cinnamon for a healthy, filling, and nutritionally-dense dessert.
6. Make overnight oatmeal by mixing plain greek yogurt with steel-cut oats, chia seeds, and cut up fruit of your choice. Place in the fridge overnight to let the oats soak in the yogurt - talk about a prebiotic, probiotic powerhouse breakfast!

How do you like your fiber? Have any tips for a fiber-focused snack? Remember to aim for at least 20-25 grams of fiber per day!

Kate Fossman, RDN, LD

September 3, 2015