What’s the Scoop on Fiber?

Consumers are searching more and more for lower carbohydrate food choices in the grocery stores and food manufacturers are delivering.  You may have noticed increased advertising of net carbs on food packages and labels.  Ever wondered what net carbs are?  Hint – it has to do with fiber!  Net carbs are simply the total carbohydrates in a food minus the amount of fiber.  This allows for the carbohydrate content to be lower in products like tortillas, breads, crackers, and more.  

Let’s dive in to learn more about what exactly fiber is, what it does, and some easy ways to incorporate more of it into your diet.

What is fiber? 

Fiber is a non-digestible carbohydrate.  If you have a label handy, give it a quick glance – you’ll see that “total carbohydrates” is bolded and dietary fiber is listed directly below.  This visual may help you remember that fiber comes from carbohydrate food choices.  Dietary fiber is made up of soluble and insoluble fiber, both of which are beneficial for different reasons.

What does fiber do, and why is it good for weight loss? 

Soluble fiber absorbs water and forms a gel-like substance in our body which may help to lower cholesterol.  A recent study found that individuals taking a statin who added psyllium husk, a soluble fiber supplement, with meals saw a greater reduction in LDL cholesterol levels compared to statin only.  The combination of medication and fiber acted similarly to doubling the dose of a statin which may be helpful for those individuals who do not tolerate high levels of a statin.

Insoluble fiber helps form the bulk in our stool which may promote regular bowel movements, resolve constipation issues, and encourage an overall healthy gut microbiome.

Fiber also helps to regulate blood sugar by slowing down the rate at which the sugar (or glucose) from your food enters your bloodstream.  This means that your blood sugar won’t spike drastically leading to more controlled energy levels and lower HbA1c readings.

For weight loss, fiber is the component of a carbohydrate that provides satiety, or the feeling of being full.  Increased fullness leads to more satisfaction at meals and may make it easier to stick to your recommended calorie allowance.  Better yet, high fiber food choices are nutrient dense making them an overall smart choice in a healthy eating plan.

Studies have also looked at the correlation between dietary fiber and colon cancer.  The latest research suggests that individuals with the highest fiber consumption show the lowest risk for developing incident colorectal adenoma and distal colon cancer.

How can I easily eat more fiber?

It’s recommended for females to consume 25 grams of fiber per day and males to consume 38 grams per day.  Use the Lose It! app to track your daily fiber consumption.  Depending on your daily average, you’ll want to gradually increase by about 5 grams per week to give your body time to adjust. 

Another great tip is to break up your daily fiber targets into eating events.  For example, if you’re a female who eats 3 times per day then you can aim to consume about 8 grams of fiber per meal.

It’s best to consume fiber from food sources such as: fruits, vegetables, whole grains, legumes, beans, nuts, and seeds.  If you do opt for a fiber supplement seek advice from a registered dietitian or medical provider to select the best one for you.  

Reading labels

You may have noticed while strolling the grocery aisle that there are foods that advertise an item as an excellent or good source of fiber.  There’s actually a classification for those words. 

An excellent source of fiber is classified as at least 5 grams of fiber per serving.  You can find this in food choices such as pears, raspberries, avocado, barley, and black beans. 

A good source of fiber is classified as at least 2.5 grams of fiber per serving.  

Next time you’re shopping, don’t be afraid to fill up your basket with high-fiber products so you too can reap the benefits that this nutrient has to offer.  We’d love to hear about your favorite high fiber products – comment below to help other members increase their fiber consumption.

Edited by: Anna Smith, MS, RDN, LDN