Tip of the Week: Fiber is Your Friend

Let’s chat about fiber. If you’ve dealt with bowel problems at all, I’m sure you’re thinking, “Oh here we go again.” Fiber is the standard recommendation given for many bowel issues…but often without any guidance on what that actually means! “Eat more fiber!” you’ll hear…but how much? What kind? And what does that really look like? 

Fiber Overview: Types and How They Work

First, there are different types of fiber. Today, we’ll chat several main types and discuss how those influence the bowels. Prebiotic fibers are nutrients for the microbiota in our gut– they have a wide-range of health benefits and support digestion. Many plant-based foods are rich in prebiotic fiber. This can include oats, barley, bananas, almonds, raw garlic, raw/cooked onion, peas, cabbage, eggplant, asparagus, artichoke, flax, and some raw leafy greens (dandelion, radicchio, endive). You may also see this added to processed foods (fiber supplements, cereals), listed as inulin, wheat dextrin, acacia gum, psyllium, polydextrose, GOS, FOS or TOS. Fiber is broken down into soluble fiber and insoluble fiber. Soluble fiber is viscous, and leads to stool bulking as it absorbs water. Stool bulking is actually important for people with loose stool or people with firm stool– as ultimately, our goal is to create a nice, formed, stool. Sources of soluble fiber include oats/whole grains, beans, oranges, peaches, pears, asparagus, avocado, flax seed and cruciferous vegetables. Insoluble fiber is nonviscous and causes mechanical stimulation of the colon, speeding up movement through the colon. Sources of insoluble fiber include whole grains, beans, berries, kale, almonds, walnuts, spinach, green peas and sweet potatoes. 

Notice the overlap? Well, the reality is that most food is a mixed bag–and that’s a good thing. Fiber has so many health benefits (for your heart health, GI health, and MORE!) Truly, we need a  mix of both. This chart from the North Ottawa Wellness Foundation is a good one, and let’s you see the breakdown of soluble and insoluble fiber in foods. You’ll notice that some foods like oats contain higher soluble fiber (2.4 g) than insoluble (1.6 g). Others, like beans, are fairly even (2.9 g of each). And others, like almonds, are much higher in insoluble fiber (3.5 g) vs. soluble fiber (.7 g). 

Tips For Getting the Right About of Fiber in Your Diet

Current fiber recommendations aim at 25 - 35 grams of fiber per day, however, the American diet generally puts people around 15 grams or so! You can see how this could be very impacting to bowel health. So, how do you get the right amount of fiber in your diet? 

1. Find your baseline
   Take an honest look at your diet– how much fiber do you currently eat? Write it down, add it up, and get your base.

2. Start small
   If you’ve worked with us before, you’ll recall that the colon is a slow learner. It doesn’t like big changes. So, rapid jumps in your fiber intake may cause increased gas, bloating, or shift you more toward constipation or looser stool. Small increases, gradually over time, are often very well tolerated. 

3. Aim for fiber from foods vs. supplements if you can
   Ideally, we want fiber to come from a variety of sources in your daily diet. Supplements can be great and very helpful…but the vast majority of your fiber should come from what you eat. The World Health Organization recommends having a goal of 5 fruits or vegetables each day. 

4. Keep variety in mind!
   Explore the chart and the information provided above. Consider your current bowel state and your goals, then make intentional choices for your nutrition and bowel health. 

5. Phone a friend.
   Registered dieticians and nutritionists can be AMAZING!! I’ve seen one myself, and they are incredible and so knowledgeable! If you are struggling– get support! 

I hope this helps you in your health and wellness journey! If you’re working with a clinician at our office, feel free to chat with them to dive deeper into your own habits and explore the best path forward for you! Have a great week!

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Weekly Tips Pelvic Health Tips By Dr. Jessica Reale PT, DPT, WCS