The Importance of Dietary Fiber for Your Health

Are you getting enough fiber in your diet? Most Canadians consume only half of the recommended daily fiber intake, despite its many health benefits. Fiber needs vary by age and gender:

Men: 38g/day (ages 19-50) and 30g/day (51+)
Women: 25g/day (ages 19-50) and 21g/day (51+)

What is fiber?

Fiber consists of carbohydrates, including oligosaccharides and polysaccharides, that are indigestible. It passes through the small intestine without being absorbed and reaches the colon, where some types are fermented. Even though fiber is not absorbed, it plays a crucial role in digestive and metabolic health.

Fiber is categorized into two types, each with distinct effects:

Soluble fiber: It dissolves in water to form a viscous gel during digestion and then ferments in the colon. It benefits diabetes and cholesterol management.
Insoluble fiber: It acts like a sponge in the intestine by absorbing water and increasing stool volume, helping to regulate bowel movements and prevent constipation.

Why should you eat more fiber?

Fiber provides numerous health benefits.

Soluble fiber: It slows down stomach emptying, prolonging the feeling of fullness and helping with appetite control. By reducing the absorption rate of nutrients, it also helps stabilize blood sugar levels after a meal and lowers LDL cholesterol, commonly known as "bad cholesterol."
Insoluble fiber: It promotes regular bowel movements, helping to prevent or reduce constipation. Additionally, it acts as a prebiotic, supporting the balance and diversity of the gut microbiota.

Overall, fiber helps prevent chronic diseases, including cardiovascular disease and certain cancers, such as colorectal cancer.

Where can you find fiber?

Type of fiber	Food sources
Soluble	Cereal products: Oats (bran, flakes, flour), barley. Vegetables: Broccoli, asparagus, carrots, green peas, green beans, parsnips, avocado, beets, etc. Fruits: Apples, oranges, pears, strawberries, bananas, peaches, etc. Legumes: Lentils, beans, chickpeas. Seeds: Ground flaxseed, chia.
Insoluble	Cereal products: Wheat bran, whole wheat bread, multigrain bread and cereals, whole wheat pasta, bulgur, brown rice, etc. Vegetables: Lettuce, spinach, cucumber, tomato, celery, bell pepper, cabbage, eggplant, etc. Nuts: Almonds, walnuts, hazelnuts, etc.

How to increase your fiber intake?

Follow these simple tips to boost your fiber consumption:

Eat vegetables and fruits at every meal and snack, in a variety of forms (salads, soups, stir-fries, raw, etc.). Aim for a plate where half is made up of vegetables and fruits, and whenever possible, keep their skin on after washing them thoroughly, as it is rich in fiber.
Choose whole fruits or smoothies instead of juice, which lacks fiber.
Replace refined grain products with whole grain alternatives you enjoy, such as oat bread, wild rice, or quinoa.
Check food labels and opt for products containing at least 15% of the daily fiber value.
Add seeds and nuts to cereal, oatmeal, yogurt, and salads for an extra fiber boost.
Use canned legumes (lentils, beans, chickpeas, etc.) as a quick and convenient option. Choose no-salt-added versions or rinse them to reduce their sodium content. Add them to soups, salads, sauces, or chili, or use them as a partial substitute for ground meat in recipes like shepherd’s pie, meatballs, or meatloaf.

A rapid increase in fiber intake can cause digestive discomfort such as bloating or abdominal pain. To avoid these issues, it is recommended to gradually increase fiber consumption while ensuring adequate water intake (on average, 1.5 to 2 liters per day) to optimize fiber’s effects.

This way, you can fully enjoy the benefits of fiber while maintaining a balanced and enjoyable diet—combining well-being and daily pleasure!