This is an informative article about the importance of a high fiber diet. With the overwhelming variety of diets available, the one thing that is important is the fiber we eat daily. According to the American Heart Association, the amount of fiber recommended is 25-30 grams daily. According to the Institute of Medicine women need 25 grams of fiber per day and men need 38 grams per day. What most Americans are getting….is only 15 grams daily.

The 2 types of fiber have different functions. Soluble fibers absorb water during digestion which increases bulk in the stool and can lower cholesterol. Fruits (apples, oranges, grapefruit), vegetables, legumes (dry beans, lentils, peas), barley, oats and bran are some examples. Insoluble fiber does not get absorbed during digestion. This promotes normal peristalsis or movement of intestinal content as long as you drink enough fluids. Fruits with edible peel or seeds, vegetables and whole grain products, bran oats, brown rice are a few examples. 

“High fiber” foods contain more than 5 grams of fiber per serving. So what does that look like? 

Primarily more plant foods- vegetables, fruits, beans whole grains and nuts. 

As this article explains… our gut bacteria known as the microbiome needs fiber to survive. In a low fiber environment there is less diversity of bacterial species in the gut. These microorganisms affect more than just your gut. it has been linked to depression, overeating, sexually transmitted diseases and risk for heart disease and diabetes.

 The Modern Low-Fiber Diet May Be Damaging Our Microbiomes | Mental Floss