Fiber: Nature's Gift and Your Secret Weapon for Overall Health.
Fiber, an often overlooked, crucial contributor to a whole foods diet. Fiber reaches far beyond bowel movements and is critical for our overall health.
In our fast-paced lives, it’s easy to forget the path to well-being often lies in simplicity. Fiber is an underestimated nutrient, holding an array of benefits that can positively impact your physical and mental health and here’s why:
Fiber is a complex carbohydrate.
Instead of one or two molecules easily broken apart and absorbed quickly (ie: sugar), fiber can’t be fully broken down by your body. It travels through your GI tract until it reaches your colon. This is where it does its magic: blood sugar stabilizing, mood enhancing, inflammation-reducing, cardiovascular improving, poop-ease kind of magic and here’s how:
Fiber is crucial for stable blood sugar.
The hangries, after-meal crashing, waking with a racing heart, craving refined carbs - that’s often blood sugar dysregulation! Fiber slows it all waaay down which also means fewer sweet cravings and mood swings. When blood sugar is steady, emotions are more balanced, and the rollercoaster of hormonal fluctuations becomes smoother.
Fiber Supports Metabolism
Feelings of hunger and satiation are actually hormone signals between your gut and brain. When your metabolism is not stable, your neuroendocrine (brain-hormone) signaling scrambles.
This signaling is crucial and as you learn to listen to your body's cues, you’ll depend less on willpower because the system is firing on all cylinders. Fiber-rich foods provide a feeling of fullness, allowing your “I’m full” hormone to do its job.
Fiber Clears the Path and Supports Cardiovascular Health
Cardiovascular disease is the number one killer worldwide. It’s estimated that Americans consume *half* the recommended daily amount of fiber. Fiber helps you clear excess cholesterol allowing for less buildup in your arteries and heart. If you menstruate, or once did, fiber is incredibly important for you because it also clears excess estrogens. Anything extra in the body is flagged as toxic and fiber helps your colon and microbes clear it out!
Fiber Feeds Your Microbiome
Researchers estimate around 100 trillion microbes have co-evolved with our ancestors over the years! That means inside your gut, there’s a huge family of fellow travelers feeding off of whatever you’re eating (and sometimes they are driving what you’re craving). Fiber helps maintain and restore balance by feeding more of the ‘crobes that nourish you and keeping the ones that don't, in check. They not only help your colon stay balanced, but they also support your immune system and nourish your brain for both cognitive power and mental health. There’s a growing body of research showing that fiber can reduce symptoms of depression and anxiety.
Fiber really brings home that phrase ‘you are what you eat’ or better yet, ‘you are who you feed’.
Fiber in your daily routine
Aim to consume 40g per day. 20g soluble, 20g insoluble
Consume beans, lentils, and legumes!
They are easy to incorporate into soups, salads, bowls, add them to greens or just have them as a side dish with some garlic, onions and other spices.
Swap refined grains for whole grains.
Add seeds to everything!
Chia, flax, pumpkin, sunflower, sesame, and hemp seeds are staples in our house.
Stay hydrated and utilize electrolytes! Fiber absorbs water, you’ll need to drink plenty of it to let fiber do its job.
Supplement.
Splurge for the organic whole food supplement and look for a product with more soluble fiber.
By embracing fiber as a fundamental part of your nutrition plan, you’re taking a significant step towards hormonal balance and holistic wellness.
Remember, this journey is about balance, fiber is just one piece of the puzzle. Combined with other healthy, supportive habits, it will help you re-calibrate your relationship with a nourishing lifestyle and unlock the health and wellness you seek!