Fibre for a Healthy Digestion

Fiber is a crucial part of a balanced diet. You’ve probably heard you need more fiber in your diet but, if you’re not quite sure why, you’re not alone. More than 90 percent of women and 97 percent of men do not meet recommended intakes for dietary fiber.” 

Along with aiding digestion, fiber also plays a role in your gut microbiome health, which can influence your overall health. Best of all, it’s in foods you probably already like, and it’s easy and inexpensive to incorporate into your daily diet. Making little changes to your diet goes a long way toward building a healthy lifestyle.  

WHAT IS FIBER? 

Fiber is a naturally occurring compound found in plants. However, it’s also extracted and made into consumables. It’s classified as a type of carbohydrate–one our bodies cannot digest. Since it’s indigestible, it is calorie-free.  

Two types of fiber are found in foods, and each has a different function.  

• Soluble fiber: absorbs water to form a gel-like substance that helps move food along the digestive tract more slowly. Since the food moves slower, more nutrients can be absorbed in the colon. Soluble fiber also helps you feel full, lowers your cholesterol, and maintains healthy blood sugar levels. Beans are a great source of soluble fiber. 
• Insoluble Fiber: doesn’t absorb water and it bulks stool to help waste pass more easily and efficiently. Whole-wheat flour is a great source of insoluble fiber 

Find room for both types of fiber in your diet to ensure that you’re getting the full range of benefits.   

HOW DOES FIBER HELP MY DIGESTIVE TRACT? 

One of the most important roles fiber serves is in the gut. It provides food for the billions of microbes found here. The stomach lining is made of mucus, and when we lack fiber, microbes start feeding on the mucus. This damages the lining of the stomach leading to a multitude of problems such as indigestion, feeling sick and discomfort when eating. Make sure to limit alcohol intake and NSAID consumption, (think aspirin or ibuprofen) as excessive use can cause damage to the stomach lining. In short, don’t let your microbes starve.  

As mentioned earlier, soluble and insoluble fiber work to help move things along the digestive tract. Soluble fiber soaks up water to make a gel that delivers good bacteria and nutrients to your gut. One type of soluble fiber is found in Psyllium. Psyllium promotes bowel movement and can help stabilize blood sugar and cholesterol levels.  

Insoluble fiber, as the name suggests, does not absorb or dissolve in water. Instead, it creates bulk, which makes stool easier to pass. If your stool is watery or loose, it could be a sign that you may need more insoluble fiber in your diet. This type of fiber also helps prevent constipation.  

WHAT ARE SOME BENEFITS OF FIBER? 

Ease constipation complications: Eat plenty of foods with fiber for constipation relief along with drinking plenty of water. Remember, soluble fiber needs water to work its magic.  

Lower cholesterol: During digestion, fiber latches onto fats and cholesterols in the small intestines. This makes sure it’s not absorbed into the bloodstream.  

Blood sugar balance: Since fiber is an indigestible carb, it doesn’t break down into sugars that are released into the bloodstream after digestion.  

WHEN SHOULD I EAT FIBER? 

Starting your day with a cup of water and a high-protein, high-fiber meal is a great place to begin. Incorporating fiber with small snacks in between meals is also a great way to get your daily dosage. If your body isn’t used to getting the proper amount of fiber, don’t overload at first. It’s best to introduce fiber little by little throughout the day. This allows the bacteria in your gut to adjust properly. Too much fiber in one sitting can lead to bloating, gas and cramping.  Also, too much fiber without enough water can have similar outcomes. Best to keep a water bottle with room-temperature water with you everywhere.  

HOW MUCH FIBER DO I NEED IN MY DIET? 

Everyone’s body is different, so it’s important to listen to what your body is telling you. Look for signs of nutrient deficiencies and clues that your body isn’t getting the nutrition it needs. If you’re constipated, hungry after meals, have a hard time losing weight, or your blood sugar fluctuates, these might be signs you have a fiber deficiency.  

It’s recommended that men get 38 grams of fiber per day. Women should aim for 25 grams per day and around 31-34 grams if breastfeeding.  

For kids, a range of 14-31 grams per day should be the goal. As children get older, the daily goal of fiber increases.  

HOW DO I INCORPORATE FIBER INTO MY DIET? 

The good news? Fiber is easy to sneak into every meal and many tasty foods are high in fiber.  

SOLUBLE: 

• Apples 
• Raspberries, Strawberries 
• Pears 
• Nectarines 
• Apricots 
• Broccoli 
• Kumera  
• Avocado
• Whole-grain oats 
• Nuts 
• Seeds 
• Beans 

INSOLUBLE:  

• Carrots 
• Celery 
• Tomatoes 
• Cucumbers 
• Spinach 
• Whole-grain bread 
• Barley 
• Couscous 
• Brown Rice 

CAN I TAKE FIBER SUPPLEMENTS INSTEAD? 

Yes, you can still take fiber supplements because they are a great way to ensure you’re getting enough fiber.  

WHAT ARE THE BEST FIBER SUPPLEMENTS?  

It’s important to assess your body’s needs when it comes to supplements. Again, some things that work great for other people might not agree as well with you.  

If you’re looking for pure, potent and clean formulas, Nature’s Sunshine offers a handful of fiber and detox products. Designed to encourage bowel regularity and detox, you can have peace of mind knowing that you’ll feel a difference. 

Psyllium Hulls provide soluble fiber to help bowel movements and your intestinal system. This non-GMO-certified psyllium comes from northwest India where environmental conditions are ideal for this crop to flourish.   

In addition to proper fiber intake, Lower Bowel Support encourages elimination and regularity naturally. Cascara sagrada bark influences the peristaltic muscles of bowel tissue and encourages the normal flow of bile and secretions of the stomach, pancreas and liver. Buckthorn bark is a powerful herb celebrated for its ability to loosen the bowels’ contents. Licorice root gently supports general digestion. Ginger root supports digestion and helps soothe the entire digestive tract. And turkey rhubarb is one of the most widely used Chinese herbs to support healthy intestinal function.  

HOW CAN DETOXIFICATION HELP MY BODY? 

We’re exposed to toxins every day. They’re hidden in water, food, fragrances, cleaning products and air to name a few. When there’s a build-up of toxins in the body, it can lead to poor gut health affecting our digestive, immune and endocrine systems.  

Along with having enough fiber intake to support a healthy gut, detoxification keeps pathways clear and your body in harmony.    

CleanStart is a great way to jump-start your system. For 14 days, a combination of fibers, chlorophyll and aloe vera helps your body release toxins and everyday waste. This also helps maintain energy levels that will leave you feeling great.