FIBER the unsung Hero of Health by Svetlana Kogan, M.D.

In today’s world of convenience and quick fixes, we tend to forget that Nature is the best-unprocessed resource we can tap into for prevention. Aiming for “natural medicine” inside the pill, over 50 billion dollars was spent in the United States alone in 2021 on vitamins and dietary supplements. But let’s talk about something that doesn’t always get the attention it deserves but plays a crucial role in our well-being: fiber. You might not give it much thought, but this unassuming component found in fruits, vegetables, whole grains, and legumes is a powerhouse when it comes to maintaining good health. In my Functional Medicine practice, fiber is treated as a foundational holistic tool that heals and balances multiple conditions without the unnecessary side effects of the medications. In fact, a large body of evidence-based research has also been shedding light on the myriad benefits of fiber, and trust me, you’ll want to include more of it in your diet after reading this. Fiber, in simple terms, is the indigestible part of plant foods that travels through our digestive system, doing a lot more than you might realize:

It is good for your Digestive Health
At its essence, fiber comprises the non-digestible components of plant-based foods that traverse our gut with intent. Recent
studies have shown a correlation between a high-fiber diet and a diminished risk of constipation and other gastrointestinal issues. The soluble fiber found in oats and beans serves as a prebiotic, fostering an environment conducive to the growth of beneficial gut bacteria. These microorganisms play a vital role in maintaining digestive regularity and fortifying our immune system. Think of fiber as a virtual broom that sweeps through the digestive tract, orchestrating an environment conducive to optimal gut health.

Weight Management
For those of us looking to shed a few pounds, fiber is a fantastic ally. Recent research in clinical nutrition reveals that high-fiber foods have a satisfying effect, making us feel full for longer periods of time. This, in turn, can help in weight management by curbing excessive calorie intake. The increased chewing and slowed-down eating process induced by high-fiber foods also contribute to a tangible sense of fullness, functioning as a built-in appetite suppressant.

Heart Health
If you’re concerned about your cardiovascular health and prevention, fiber should be on your radar. A recent comprehensive
research review highlighted the positive impact of fiber on reducing blood pressure and cholesterol levels. Soluble fiber, in particular, has been associated with a lower risk of heart disease. Basically, fiber acts as a cholesterol scavenger. It binds to cholesterol particles, facilitating their elimination from the body. This straightforward mechanism underscores the significance of fiber in maintaining a heart-healthy profile.

Blood Sugar Regulation
For folks dealing with diabetes or those at risk, fiber can be a game-changer as well. Research emphasizes the role of fiber in regulating blood sugar levels. Foods high in fiber, such as whole grains and legumes, can slow the absorption of sugar, helping to maintain stable blood glucose levels. Fiber essentially serves as a natural impediment to rapid sugar absorption and minimizes the likelihood of drastic spikes and crashes in blood sugar levels, a crucial consideration for those navigating diabetes management.

So, how much fiber do we really need to stay healthy? While women over 50 need approximately 21 grams of fiber a day, most men over 50 will do well with 30 grams a day. Younger folks a little more. For example, if you are a woman who is 18-50 years old, you should be eating about 25 grams of fiber/day and 18–50-year-old men should be eating about 38 grams of fiber/day. Here is an online link to the food sources richest in dietary fiber, conveniently divided by food categories, like Fruits, Vegetables, Grains, and Protein Foods:

https://www.dietaryguidelines.gov/resources/2020-2025-dietaryguidelines-online-materials/food-sources-select-nutrients/food-0

So, there you have it — you do not always have to take scores of supplements but can sometimes achieve many of the same goals by turning to Nature’s own medicine – foods rich in fiber. Because fiber is not just about keeping things moving in your digestive tract; it’s a multi-faceted player that supports your overall well-being. From promoting gut health to aiding in weight management and safeguarding your heart, fiber deserves a prime spot on your plate. As the saying goes, “Eat your fruits and veggies,” and you’ll be giving your body the fiber it needs to thrive.

The author of ‘Diet Slave No More!’, Svetlana Kogan, MD is a Board-Certified Internal Medicine, Holistic & Functional Medical Doctor with 25 years of experience. Her website is CustomLongevity.com Office Phone: 239-676-6883