By Michelle Kicherer
What is the importance of fiber? Though there is not a “cure all” medication or food that exists, one nutrient that has a profound effect on the entire body is fiber, and as a nutritionist, I can’t recommend it enough.
The digestive system is linked to all other systems in the body, and it is vital to maintain its healthy functioning in order to thrive. As we age, our digestive systems become less effective and it is harder not only for us to absorb the nutrients we’re taking in, but also to pass through the waste we do not need. The importance of fiber can’t be underestimated.
The importance of fiber: what does fiber do?
- The first thing you may think of is that fiber helps people use the bathroom. It does this by “bulking up” the foods we eat to create feces that is light enough to pass through without strain. Straining (pushing) to use the bathroom creates dangerous pockets inside the intestines that can become inflamed (diverticulitis) which can lead to colon cancer. Again, as we age, these muscles are less effective and strain is more common.
- By effectively clearing out the intestines the body is able absorb nutrients more effectively, which can be particularly important to aging adults who tend to eat less food.
- Reduces overall cancer risk by allowing us to absorb vital nutrients!
- Fiber pulls cholesterol out of the bloodstream, therefore reducing our cholesterol and boosting heart health.
- For folks that are overweight, fiber helps keep people satiated for longer (note: for many aging adults who need to keep their caloric intake high, this may not be a good thing)
How much fiber?
For most adults it is recommended to eat between 25-35 grams of fiber per day, or about 14 grams for every 1,000 calories.
Where do we find fiber?
Produce! See this list (handy chart) for a breakdown of many common foods!
If you’re not able to eat the above foods, you can also take an over the counter fiber supplement but check with your doctor before increasing fiber or taking supplements, especially if you’re taking medications that may irritate the colon.
And don’t forget: fiber needs plenty of water to do its work, otherwise it can cause discomfort or get stuck in the colon, creating extra issues. An easy rule is to drink one full glass upon waking, with every meal, and in between each meal. Generally speaking, about 8 cups of water per day.
As with every dietary recommendation, please check with your doctor before making any drastic changes, and keep in mind that everyone’s body is different. Let’s eat to our health, and three cheers to fiber for all it does!