Benefits of eating more fiber
Consuming a diversity of soluble and insoluble fibers is linked to longer lifespan and lower risk of chronic diseases including cancer, heart disease, diabetes and obesity. High-fiber and plant-heavy diets are found in the healthiest cultures around the globe.
Most often, soluble and insoluble fiber are linked together in reference to "fiber." But in actuality, they do very different things within the body and are not interchangeable. Ideal consumption of fiber includes a 50/50 split of soluble and insoluble fibers totaling around 40 grams (20 soluble, 20 insoluble) daily.
Fiber is an age-old nutrition buzzword for good reason. Benefits of a balanced fiber diet including both soluble and insoluble fibers include:
Satiety and weight management
Fiber slows digestion and bulks up space in the intestines, which means that most people feel fuller longer after consuming a high-fiber meal. Fiber, while considered a carbohydrate, does not add to the overall caloric intake of a person’s diet because humans can’t extract energy from fiber. Research has shown that eating a high-fiber meal leads to less snacking, smaller portion sizes and reduced caloric intake.
Digestion
A high-fiber diet has been shown to support healthy digestion by improving motility throughout the digestive tract. Motility is the appropriate movement and speed of food throughout the digestive process. Motility encompasses everything from swallowing to the breakdown of proteins in the stomach to the digestion and absorption in the small and large intestines. Studies show that fiber improves motility and digestive function by improving pressure in the esophagus and stomach (preventing acid reflux) as well as balancing viscosity and fluid balance to move food throughout the intestines at a steady rate.
Fiber also means better bowel movements
While insoluble fiber bulks stool, slows digestion, and helps to “clean” the colon, soluble fiber has unique qualities that are often overlooked and can be used to promote optimal health or to manage (or reverse) unwanted symptoms.
Soluble fiber attracts water, which means that it can work to soften stools or firm them, resulting in regular bowel movements. This “perfect” water consistency means better motility. In this way, soluble fiber adapts to what your unique digestive system needs. Soluble fiber also binds bile acids in your digestive tract, helping to carry toxins, estrogen, cholesterol, dietary fat and other fat-soluble waste products into your colon and into your toilet.
Disease risk
A diet rich in fiber has been shown to promote health and reduce the majority of chronic diseases affecting Americans today:- Obesity
- High cholesterol
- High blood pressure
- Cardiovascular disease
- Diabetes
- Allergies and asthma
- IBS (Irritable Bowel Syndrome)
- GERD and heartburn
- Constipation
- Diarrhea
- Diverticulosis
- Toxin-related illnesses
- Hormone-related conditions
- Acne
Research supports that eating or supplementing at least 15 grams of soluble fiber per day will support:
- Optimal digestion
- Increased detoxification
- Balanced hormones
- Healthy heart and vascular system
- Balanced blood sugar
- Healthy weight
How can you eat more soluble fiber? And how do you know if you're getting enough soluble fiber from your diet alone?
Where Florasophy comes in
Florasophy is a soluble fiber supplement that makes it easy to reach your fiber goals each day. Each tablespoon of Florasophy contains 4 grams of soluble fiber, in a clinical blend of different fibers that was designed to optimize overall health. Florasophy users have reported improvement in their quality of life simply by adding a customized serving to their daily routine.
About Megan Barnett, MS, CNS
Megan Barnett is a functional medicine practitioner in Portland, Oregon. In her clinical practice, she helps patients identify the root cause of their health problems, then designs individualized and evidence-based approaches to alleviate symptoms and help their bodies heal. She has a Bachelor of Science in Dietetics from Kansas State University and a Master of Science in Nutrition and Functional Medicine from University of Western States.