Five Fast Facts about Fiber

By Danica Crouse, RDN, LD

Fiber doesn't have the reputation for being the most exciting nutrient, but it is definitely one we should be paying attention to. Most Americans consume less than half of the recommended daily fiber intake (22-34 grams). With its many health benefits, we should be striving to eat high fiber foods at all meals and snacks. Let's take a look at a few of the fun facts about fiber.

1. Fiber is a carbohydrate found only in plant foods that cannot be absorbed or digested. High fiber foods include whole grains, vegetables, fruits, nuts, seeds and legumes. 

2. Fiber is found in two forms: soluble and insoluble. Soluble fiber absorbs water which creates a gel-like substance and slows down digestion. Insoluble fiber does not dissolve in water, creating bulk and helps food move through the digestive system. 

3. Eating foods rich in dietary fiber can have a number of health benefits including decreased risk for type 2 diabetes, cancer, diverticular disease, heart disease and constipation. 

4. Fiber is essential for gut health. Not only does fiber promote bowel regularity, it also feeds the "good" bacteria in the intestine. Increasing fiber intake can improve the microbiome and reduce overall inflammation. 

5. Fiber is the component of a meal that keeps us feeling full and satisfied. This keeps our hunger and blood sugar in check and can prevent overeating.

Try choosing more whole food sources of fiber over supplements. Each Sweet Nothings contains 2 grams of fiber making it a perfect snack or treat. They are made with fiber packed ingredients like fruit, nuts, chia seeds and flax seeds. Not only do they taste delicious, but they will keep you satisfied while avoiding a blood sugar spike you may get from a typical store-bought smoothie. 

How can you up your fiber game?