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Fiber. It is the unsung hero of nutrition. While it’s technically not a nutrient, it’s an important part of good health. It’s best known for maintaining regularity, but let’s be honest, this is a topic most of us are not eager to discuss with friends and co-workers. Yet, we don’t hesitate to engage in passionate if not heated conversations about the ideal protein source or what constitutes a healthy fat. While it’s true that fiber is important to keep things “moving,” its benefits extend well beyond that and are worth talking about.

Fiber has been associated with reducing the risk of heart disease, Type 2 diabetes and some cancers, lowering cholesterol levels, supporting weight management and maintaining good gut health. For optimal health, the daily recommended amount of fiber is 30-38 grams for men and 20-25 grams for women. Sadly, the average American gets only about 15 grams.

Fiber is predominantly found in whole grains, fruits, vegetables, beans, nuts and seeds and falls into two categories, soluble and insoluble, which refers to whether or not it dissolves in water. Most foods contain a combination, but some foods tend to be higher in one form over the other and all fiber passes through our bodies without being absorbed or digested.

Soluble fiber absorbs water, creating a gel-like substance that has been associated with lowering cholesterol and controlling blood sugar levels, both important for maintaining heart health and reducing the risk of Type 2 diabetes. Common sources of soluble fiber include beans, oats, barley and flax seeds. Conversely, insoluble fiber, found in whole wheat, popcorn and in the skins of fruits and vegetables, doesn’t absorb water and promotes the movement of material through your digestive tract and prevents constipation.

When it comes to our guts, fiber might be a hero. In addition to keeping us regular, it is the food of choice for the healthy bacteria that live in our intestines (otherwise known as prebiotics), which are essential to maintaining good gut health. Fiber may also be important in our fight against colon cancer. This past month a study found an association between a fiber-rich diet and increased survival rates in those with non-metastatic colon cancer — meaning the cancer hadn’t spread to other parts of the body. The researchers found that for every 5 gram increase in dietary fiber the risk of dying decreased by nearly 25 percent. However, the study does not prove that increased fiber was the reason for living longer, only that there was an association.

Other studies have shown a connection between fiber-rich foods and reduced inflammation. What isn’t clear is whether it is the fiber alone or that fiber-rich foods tend to be high in other important nutrients that fight inflammation, such as antioxidants and phytonutrients, or a combination of these factors. Either way, it is compelling and one of the reasons it is recommended that we aim to get our daily fiber from food sources versus supplements.

Getting more fiber in your diet doesn’t have to be complicated. Add some rolled oats to your morning smoothie, red beans to your lunchtime salad, a generous helping of veggies to your dinner and a piece of fruit and nuts for a snack. If you’ve been lacking in this area, you might want to increase your intake slowly to avoid any gastrointestinal distress, and always be sure to drink plenty of water. By giving fiber a more prominent position on your plate you’ll be doing more for your health than just maintaining regularity. And, who knows, it might even become the subject of your next water cooler conversation.

Source: Nutrition Talk: Fiber contributes much to good health – Boulder Daily Camera

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Nutrisattva is a protein innovation company focused on developing natural protein nutrition for individuals across age groups, nutritional needs, and lifestyles. Founded on the belief that the strains of urban living requires a natural, informed and convenience-based approach to good health, Nutrisattva develops products built on the knowledge of nutrition science, fitness and Ayurveda.