Fiber
Hi, hey, and hello, Bestie! I’ve been so looking forward to this chat. Today, let’s talk all things fiber. For most folks, fiber is just something that seems impossible to get enough of in one’s diet. We’ve all been told at some point in life that we should “eat more fiber” or that “fiber helps you poop.” These little tidbits may be true, but fiber is a bit more complex than it might seem on the surface. It’s not just something that helps you poop and makes food taste like cardboard. Let’s talk about why fiber is important and how you can add it to your diet. Oh, and of course we have to tie it into pelvic health! Let’s get started.
Fiber: what is it?
Fiber is a type of indigestible carbohydrate (carb) found in plants. Most carbs are broken down as they are digested and used for energy. Fiber, however, is not broken down and passes through the body undigested (1). There are two main types of fiber: insoluble fiber and soluble fiber.
Insoluble fiber is fiber that does not dissolve in water. It is found in foods such as quinoa, brown rice, kale, almonds, fruits with edible skins, and other whole wheat products (1). Insoluble fiber can be beneficial in folks with constipation because it helps to increase the bulk of stool (2). Increasing bulking helps waste products move through the colon more quickly. Why do bulkier stools get passed more easily? Great question! The large intestine (colon) is made up of smooth muscles that contract to allow its contents to pass through. These muscles contract in wave-like motions called peristalsis. This wave-like motion isn’t just confined to the colon, but occurs throughout the gastrointestinal (GI) tract. Bulkier product within the colon helps to stimulate peristalsis, and therefore decreases the passage time of the waste.
Soluble fiber is fiber that dissolves in water. It is found in foods such as oatmeal, chia seeds, nuts, beans, lentils, and some berries (1). It slows down digestion, which can be really good for folks with diarrhea. However, it can also be useful in cases of constipation. While it is not recommended as often as insoluble fiber, soluble fiber can aid in constipation by softening stool and making it easier to pass (3). It also has positive effects on cholesterol and overall cardiovascular health and has been shown to reduce the risk of cardiovascular heart disease (3). How cool is it that soluble fiber can help with both diarrhea and constipation?!
If you are working with a pelvic health specialist or dietitian regarding your constipation, they might talk with you about adding soluble or insoluble fiber to your diet. A lot of foods that are high in fiber contain more than one type of fiber which can make it tough to add *just insoluble* or *just soluble* fiber to your diet. Don’t worry too much about this. Both fibers have benefits and if there’s a particular fiber type that will most benefit your symptoms, just aim for foods that are made up of a majority of that type of fiber.
How much fiber should I be eating?
The recommended daily consumption of fiber for adults comes out to 25-30 grams of fiber, but a lot of folks have a difficult time reaching that amount of fiber in their diet (4). Foods that are high in fiber are sometimes seen as boring or bland. However, fiber comes in a huge variety of foods and this makes it easy to get fiber regularly while eating a diverse diet. You can also get insoluble fiber (psyllium husk) in cracker, pill, or powder form from your local pharmacy.
How can I add fiber to my diet?
Increasing your dietary fiber can be both simple and delicious. Consider swapping your white rice with quinoa, a great source of insoluble fiber. Instead of putting noodles in your soup, add beans or lentils, both good sources of soluble fiber. Nuts make a great snack and also contain both types of dietary fiber. Lots of fruits contain fiber, so consider adding fruit to your salad, ice cream, or even swapping your entire dessert for fruit. Switch out your normal breakfast cereal for oatmeal and chia seeds to get a boost of fiber in the morning. The options for adding fiber into your diet are endless and don’t have to taste nasty. If all else fails, fiber supplements are a totally valid option!
While fiber has been shown to be effective for mild to moderate constipation (5), it’s worth noting that it isn’t a solution for everyone with constipation. Fiber can be effective in managing constipation in a wide range of folks, but certain diagnoses don’t seem to respond as well to increases in dietary fiber. For example, in those with irritable bowel syndrome (IBS), insoluble dietary fiber can worsen symptoms and cause abdominal discomfort (6). Talk with your medical provider before substantially increasing your dietary fiber or supplement intake. If you are regularly failing to meet the recommended adult daily dose of fiber, you should be able to increase your intake without talking with your doctor (but always talk with your doctor if you aren’t sure or have questions). Here’s to eating more fiber in 2024! Let’s chat soon.
XOXO,
Your Pelvic Bestie
References:
1. Fiber. The Nutrition Source. Published February 2, 2023. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
2. Anderson JW, Baird P, Davis RH, Ferreri S, Knudtson M, Koraym A, Waters V, Williams CL. Health benefits of dietary fiber. Nutr Rev. 2009;67:188–205.
3. A Review of the Role of Soluble Fiber in Health with Specific Reference to Wheat Dextrin JL Slavin, V Savarino, A Paredes-Diaz, and G Fotopoulos Journal of International Medical Research 2009 37:1, 1-17
4. Eswaran, S., Muir, J., & Chey, W. D. (2013). Fiber and functional gastrointestinal disorders. American Journal of Gastroenterology, 108 (5), 718– 727. doi: 10.1038/ajg.2013.63
5. Portalatin, M., & Winstead, N. (2012). Medical management of constipation. Clinics in Colon and Rectal Surgery, 25 (1), 12– 19.
6. Gonlachanvit S, Coleski R, Owyang C, Hasler W. Inhibitory actions of a high fibre diet on intestinal gas transit in healthy volunteers. Gut. 2004;53:1577–1582.
*The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a qualified health provider regarding any questions you may have about a medical condition or health objectives
