One of the most common pieces of advice that people are given when they experience gastrointestinal issues is to drink more water and eat more fiber. The benefits of drinking a lot of water are fairly well-known but many people may not realize just how important a high-fiber diet is to the overall health of your GI tract.
Normally found in fruits, vegetables, legumes, and whole grains, dietary fiber consists of the parts of plants that your body can’t normally digest. Rather than being absorbed like fats, carbohydrates, and proteins, it passes through your body relatively intact.
The different types of fiber
There are two types of fiber. The first, soluble fiber, is fiber that can be dissolved in water. Examples of this include oat, peas, apples, barley, carrots, and citrus fruits.
Conversely, insoluble fiber doesn’t dissolve in water. Instead, it moves through your stomach and intestines and increases stool bulk. Good sources of insoluble fiber are whole-wheat flour, nuts, beans, cauliflower, potatoes, and green beans.
It is important to consume a high-fiber diet with a mix of both soluble and insoluble fiber to experience the full benefits of a high-fiber diet.
The benefits of a high-fiber diet
#1 Help maintain bowel health.
One of the most important benefits of eating a high-fiber diet is that it normalizes and maintains a healthy GI tract. Dietary fiber increases the size and weight of your stool and softens it, making it easier to pass and reducing your risks of constipation.
When your intestines are passing “regular” stool, it reduces the risk of developing hemorrhoids or small pouches in your colon (otherwise known as diverticular disease). Although hemorrhoids are common and generally are easy to treat, serious issues can occur if the problem gets too severe.
If you are experiencing loose, watery stools, dietary fiber can help absorb excess fluid and reduce the negative impacts of diarrhea such as dehydration.
#2 May help lower cholesterol, blood pressure, and inflammation levels.
The soluble fiber in certain foods has been linked to lower cholesterol levels in like with a high-fiber diet and studies have shown that it may also help reduce blood pressure levels and inflammation throughout the body which can promote heart health.
#3 Help control blood sugar levels.
Fiber, especially soluble fiber, can also help control the body’s absorption of sugar and improve blood sugar levels. This is particularly important for people with diabetes. Insoluble fiber may even reduce the risk of developing Type 2 diabetes.
#4 Promote weight loss.
A high-fiber diet filled with a rich variety of foods can leave you feeling full and energetic all day long, which makes you likely to eat less throughout the day. In turn, this could lead to healthy and easily maintainable weight loss.
Best sources of fiber
Some of the best sources of fiber are vegetables, fruits, beans, and legumes. It is important to steer clear of heavily processed grains, such as white bread and pasta, as many of the nutritional benefits have been removed. Try to eat as many whole foods as possible as these are the easiest for your body to process and rely on fiber supplements only when your diet is unable to fulfill your necessary fiber intake.
Since fiber can be found in so many foods, it is relatively easy to increase the fiber in your diet. You can start the day with a whole grain breakfast cereal and try adding brown rice, barley, bulgur wheat, beans, legumes, or whole-wheat pasta to your lunch and dinner. It is also a good idea to eat high-fiber snacks such as fruit, chopped vegetables, or nuts throughout the day.
When you begin adding more fiber to your diet, keep in mind that you may experience bloating or gas. If this is the case, you simply need to slow down your fiber intake a bit and let your body get accustomed to the dietary change.
Still need help?
A high-fiber diet is a great way to promote GI health. If you have increased your fiber intake but are still experiencing low stool or constipation, don’t hesitate to contact the specialists at Granite State Gastroenterology, and they will come up with a treatment plan that works best for you.