What are fibers?
Fiber is a type of carbohydrate that the body cannot digest.
While most carbohydrates are broken down into sugar molecules called glucose, fiber cannot be broken down into sugar and passes through the body undigested. Fiber helps regulate the body’s sugar usage, keeping hunger and blood sugar levels under control.
How much fiber do you need per day?
Women should consume at least 21 to 25 grams of fiber daily, while men should aim for 30 to 38 grams per day. Currently, in most parts of the world, we only get about half of that recommended amount.
Some health benefits of fiber.
From preventing blood sugar spikes to improving digestion: fiber can do wonders for your health.
Dr. Zuckerbrot, a global leader in health and wellness and an internationally renowned dietitian, is the creator of the famous F-Factor™ diet: the most liberating and sustainable approach to weight loss and optimal health, based on scientifically proven fiber-rich nutrition. She is also the author of The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber! (2012, Hyperion) and a leading authority on fiber. Below are several results from her extensive, scientifically proven studies:
Ten seconds. That’s how quickly the stomach begins digesting food after you’ve chewed and swallowed. Within 45 minutes of eating a low-fiber meal, you will experience fluctuations in your blood sugar levels. A fiber-rich diet is essential to prevent these peaks and valleys.
“That wonderful, full feeling you experience after a large meal? It’s often quickly followed by a dip in blood sugar, leaving you feeling tired, weak, shaky, irritable, and—above all—hungry. Sound familiar? Then you’re likely not getting enough fiber. When a meal contains fiber, this process happens much more slowly, preventing blood sugar spikes and keeping you feeling full and satisfied for hours after eating.”
Feeling satisfied is just one of the many benefits of fiber.
Fiber keeps you feeling full.
According to Zuckerbrot, fiber swells in your stomach like a sponge, creating a feeling of fullness and supporting weight loss by creating a calorie deficit without the hunger.
Smoother digestion
High-fiber foods make everything you eat easier to digest. Soluble fiber binds with water to form a gel-like substance that adds bulk, while insoluble fiber helps food pass through your digestive system more quickly.
Calorie burner
You burn more calories—up to 92 extra per day—when you double your fiber intake from 12 to 24 grams, according to recent research in the American Journal of Clinical Nutrition. “Fiber boosts metabolism because the body can’t digest it, but it tries to anyway, burning calories in the process,” says Zuckerbrot. This extra calorie burn could result in a weight loss of 5 kg per year.
Lower cholesterol
“Fiber has absorbent properties, binding to circulating cholesterol and removing it from the body,” says Zuckerbrot.
Energy levels
“Eating fiber and protein together keeps your blood sugar stable, providing your body with steady energy all day long.”
Glowing skin
Because fiber absorbs toxins in the blood, clearing them through the digestive tract instead of your pores leads to a brighter, clearer complexion.
Reduced inflammation
“Fiber is a prebiotic that plays a fundamental role in gut health and is key to fighting inflammation and lowering overall disease risk,” says Zuckerbrot. A study in the American Journal of Clinical Nutrition explains why: fiber acts as a natural shield against C-reactive protein (CRP), a sign of acute inflammation. When harmful CRP flows through the blood, you are more likely to develop diabetes or heart disease later in life.
Better sleep A fiber-rich
evening meal or snack before bed can keep your blood sugar stable for undisturbed sleep. Be sure to increase your fiber intake gradually. If you aren’t used to a high-fiber diet, step it up slowly to give your body time to adjust and avoid discomfort like gas or bloating that could keep you awake.
No more bloating
This applies if you follow the recommended gradual build-up. Drink plenty of water to prevent any stomach aches. If you do, “you’ll have complete and regular bowel movements,” says Zuckerbrot. “One of the benefits of fiber is that it adds bulk to your stool, helping to prevent constipation and bloating, and providing relief for irritable bowel syndrome.”
Live longer
“A study by the National Institutes of Health (NIH) found that people on a high-fiber diet lived the longest. Fiber was shown to lower the risk of death from cardiovascular, infectious, and respiratory diseases, as well as some forms of cancer,” says Zuckerbrot.
Fuel the good bacteria
Many fiber-rich foods are great sources of prebiotics, which serve as “food” for beneficial probiotic bacteria.
Stable blood sugar Think of fiber as a slow-motion button for blood sugar swings. Foods with fiber are digested more slowly, so blood sugar doesn’t spike and crash as dramatically as it does with refined carbs. This reduces sugar cravings and ensures lasting energy.
Lower risk of high blood pressure
By improving cholesterol levels and reducing inflammation, fiber can lower the risk of heart disease and decrease blood pressure.
Reduced cancer risk
The secret weapon in the fight against certain cancers? You guessed it: a high-fiber diet. Your colon, breasts, and other organs stay healthy longer when you add more fiber to your menu. “Fiber acts like sandpaper in the colon, constantly renewing the cells. This isn’t just good for digestion; it’s vital for colon health and preventing tumor growth. Fiber also helps reduce estrogen levels in the blood, which has been shown to lower the risk of breast cancer,” says Zuckerbrot.
Better regularity
Fiber relieves constipation and promotes regularity. High-fiber foods and supplements help add bulk to the stool, especially when combined with plenty of water.
