Why Your Body Needs More Fiber Every Day

 The Importance of Fiber in Your Diet

Recent studies indicate that a significant number of Americans are lacking sufficient fiber in their nutrition. A certified dietitian shares insights into why this is the case and provides strategies for increasing fiber intake.

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CLEVELAND - The Dietary Guidelines for Americans reveal that a large portion of adults isn’t meeting their fiber needs.

But what is fiber exactly, and why is it essential?

"Fiber serves numerous functions in our bodies. It is an indigestible, non-absorbable carbohydrate, aiding in stool formation and waste removal. This process also draws bile from our intestines. Bile comprises cholesterol, so it can also help lower cholesterol levels," 

 Fiber can assist in reducing blood sugar fluctuations and prolonging feelings of fullness, which may contribute to weight management.

Additionally, it fosters the proliferation of beneficial bacteria in the intestines.

Current recommendations suggest that adults should aim for 25 to 38 grams of fiber each day.

However, on average,  that individuals are only getting about 10 to 13 grams.

She highlights that this is likely due to a preference for processed and ultra-processed foods, which are typically low in fiber.

"When you consider where fiber is typically located, it’s in plant-based foods, those sourced from the earth. Items such as whole grains, fruits, vegetables, nuts, seeds, and nut butters are rich in fiber. Unfortunately, the average American diet lacks sufficient quantities of these foods. If we do include vegetables, they’re infrequent and scattered, and fruits are similarly inconsistent and not a daily staple," she remarked.

 If you intend to incorporate more fiber into your diet, it’s wise to do so gradually.

Suddenly increasing fiber intake when unaccustomed can result in cramps and various gastrointestinal discomforts.