5 Benefits of Taking Fiber Daily

We hear about the importance of including fiber in our diets all the time, but getting enough fiber from your diet may be difficult, even if you’re eating a mostly clean, whole food diet. Fiber is the indigestible part of the plant that is essential in moving the food you eat through your digestive tract.

Dietary fiber comes in 2 forms: Soluble fiber, which dissolves easily in water, creating a gel-like substance in your colon, and Non-soluble fiber, which remains intact as it moves through your gut, basically acting like a clog buster as it pushes through your digestive tract. We need both types of fiber to maintain healthy digestion, and that’s why I’m sharing 5 benefits of taking fiber daily.

One huge problem hindering our ability to get enough fiber is the typical American diet, which consists primarily of fast, convenient, overly processed foods, or as I like to call them: food-like substances. Many of these so called foods have had all the natural fiber removed in favor of flavor additives, texture or appearance, making it harder for your body to properly digest what’s going down. This can lead to constipation, irregular bowel movements, bloating, gas… I think you get the picture.

Once you see the health benefits of taking fiber, you’ll understand how important it is to our overall physical & mental wellness. Yes, I said mental wellness… it’s all connected.

Here are my top 5 reasons why fiber is so good for you:

1) Helps block fat & cholesterol absorption

Soluble fiber mixes with water and digestive fluids to create a gel-like liquid goo that coats areas of your digestive tract, and prevents the absorption of some fat and cholesterol found in food.

2) Helps stabilize blood sugar levels

Soluble fiber slows down the digestion of carbohydrates and other nutrients, which can help offset sharp spikes in blood sugar levels after meals. This is very important for those looking to better control their blood sugar levels with diet and exercise.

3) Supports healthy gut bacteria

Maintaining a healthy gut includes balancing both the good and bad bacteria. When the bad bacteria are in control, it can lead to all kinds of digestive issues, ulcers, cardiovascular diseases, obesity, inflammation, and more. Conditions like depression and anxiety are connected to low dopamine, GABA and/or serotonin levels, and scientists have discovered that all 3 of these are produced in gut bacteria. Also include a good quality pre-biotic and probiotic supplement to balance gut bacteria, and a good quality digestive enzyme capsule to support the breakdown and absorption of nutrients.

4) Feeling full longer can lead to weight loss

According to the FDA, the recommended daily value (DV) of fiber for adults is 25-30 grams. Foods are considered to be high fiber if they contain at least 20% of DV per serving. By eating foods that contain fiber (aka: plants) it can help you feel full longer, kick cravings and help you consume less high calorie foods, which can lead to weight loss.
Foods that are considered to be good sources of fiber include beans, peas, lentils, non-gmo whole wheat and grains, oats, barley, sweet potatoes, potatoes, cauliflower, broccoli, nuts, apples and citrus fruits.

5) May lower risks for several diseases

According to an article in MedicalNewsToday: “By lowering cholesterol levels, stabilizing blood sugars, and decreasing fat absorption, regularly eating soluble fiber may reduce the risk of heart disease and circulatory conditions.” Also, “Due to fiber’s many health benefits, a high-fiber diet is associated with a lower risk of many diseases, including obesity, cardiovascular disease, diabetes, metabolic syndrome and others.”

Did you know that approximately 70% of your immune system is in your gut? Another reason why it’s so important to maintain good gut health.

And including sufficient fiber in your daily diet also alleviates constipation, which is another contributor to digestive issues.

Fiber is your friend!

I totally recommend that you get most of your fiber from high quality plant foods whenever possible, and to supplement with a high quality fiber daily as additional support. For those on a high protein diet consisting primarily of animal meat and products, it is imperative that you get fiber into your diet to maintain good gut health, as there is zero fiber in animal products.

If you’ve tried fiber supplements like psyllium seed (blech), for me the biggest barrier to getting it down was the taste (or lack of) and the awful texture. I’ve recently discovered a fiber blend that actually from doTERRA that is a combo of soluble and non-soluble fiber that goes down easy and tastes great. 

It’s made from apple fiber, tapioca fiber and flaxseed powder, and it’s non-gmo. It also has a pre-biotic blend from chicory and Jerusalem artichokes, and is sweetened with lemon essential oil and stevia. Each serving provides 6 grams of fiber and only 25 calories. It tastes amazing when mixed with water, or you can add it to your smoothie for a fiber boost. I think you’re gonna like it too.

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