STOP FAILING TO HIT YOUR FIBER GOAL
People love the idea of “if it fits your macros” because they have the ability (and freedom) within their nutrition to fit in that donut or ice cream while still staying focused on their health/weight related goals – and that is a good thing!
However, the more we get comfortable with the ability to work certain foods in, the more casual and relaxed we often get with regularly trying to work in any food that fits. And before we know it, we are filling our days with protein shakes and quest bars so we can go out later that evening for taco trucks and thirsty Thursdays.
While at first we might not notice any issues, before long we just start to feel “off”, we have less energy, or we feel more hungry. And if we further continue to push down this way of eating, we might even start to find ourselves dealing with more observable issues such as unexpected weight gain or gut issues – even when we are still hitting our calorie and macronutrient goals.
And why is that? Well one potential underlying reason is because fiber has been forgotten!
SO WHAT DOES FIBER DO FOR YOU?
Fiber is a non-digestible carbohydrate. And whether on a surface level or deep down to the gut, fiber is likely involved (as long as you are actually eating it) and playing an important role. Don’t believe me? Lets take a look!
Fullness → Fiber intake has been shown to increase feelings of fullness and satiety. Research has shown that compared to no fiber group, groups who consumed 14,18, or 24 grams of fiber per day had lower hunger and reported greater feelings of of fullness after meals (1). And the coolest part was that individuals who consumed 24 grams of fiber reported even lower levels of hunger and greater feelings of fullness after meals compared to those who only consumed 14 grams of fiber. So in this case, more fiber (at least to some degree) is even better!
Insulin control → Insulin is an important hormone involved in a number of important metabolic functions. In healthy individuals, insulin helps regulate blood sugar, can promote muscle growth (protein synthesis), and helps the recovery process following exercise to name a few. However, even if we are always “hitting our macros” but with highly processed foods and ones that contain little to no fiber, we likely are not controlling glucose and insulin like we should. And just like they say, too much of a good thing can also be a bad thing. Because of the largely unrestricted insulin signaling, hyperinsulinemia increases the risk of obesity, type 2 diabetes, and cardiovascular disease and decreases health span and life expectancy. So consuming fiber rich meals on a regular basis has the ability to reduce likelihood of hyperinsulinaemia and ultimately a number of chronic diseases (2).
Example of Hyperinsulinaemia and Cardiovascular Disease:
Bowel Health → Now hopefully this does not come as a surprise but our gut is extremely involved in daily functioning and health. A number of chronic diseases pretty much boil down to chronic inflammation and poor immune functioning with many involving our gut microbiome. And while fiber intake alone is not going to reduce all inflammation or eradicate any diseases, it also is extremely important for gut health, immune functioning, and inflammation control.
Example: A diet consisting of whole foods rich in many micronutrients compared to the standard western diet results in fewer reactive oxygen species (i.e., free radicals), healthier gut microbiome, and ultimately better immune function and response (3). So, chalk that up for another win for fiber.
And now I am sure some of you are thinking well in addition to fiber, the diet with whole foods also has more vitamins and minerals and so how do we know our gut is healthier from the fiber and not just the other micronutrients? Well…. I am glad you brought that up. Continue on reading to point four and we can address that 😁
Extended Absorption Time → The majority of vitamins and minerals are absorbed in the early parts of our small intestine. However, as our food continues to pass through, absorption declines and becomes less efficient – hence why foods that are highly palatable are digested quickly and pass through our GI tract even faster without providing much nutritional value. However, fiber (specifically soluble fiber) helps slow digestion by making our stomach contents more gel-like, extending the time in our small intestine but also increasing the absorption of vitamins and minerals even into the distal end of our small intestine (see picture below) (4). So, is our gut healthier from fiber? Is our gut healthier since we are consuming a diet higher in more vitamins and minerals? Or is it a combination of the two? Well simply put…..Yes.
Rest → Finally, when the day is done, and you have hit all your macros while also hitting your fiber goals, you are ready for bed. And so, one final benefit of fiber intake is suggested to be better and more restorative sleep! Researchers have reported that diets with more fiber compared to ones, equal in calories, but consisting of more “simple” carbohydrates resulted in greater sleep depth while diets lower in fiber resulted in poorer sleep quality and REM sleep (5). And while this data is probably the weakest of all the previous points made, there is still value in this because of the potential negative cycle this could lead to. For example, if we hit our macros but primarily do so by eating more processed foods, we could potentially get less quality of sleep. And while the connection with fiber is more limited, research is much more clear in that when sleep is reduced, even for one day, we see reductions in inhibitory control often resulting in higher consumption of sugar, processed foods, and overall calories (6). And if this happens again, further resulting in lower fiber intake, we could then get another poor night sleep further exacerbating the problems more and more.
These are just a few examples of all the benefits of fiber. Consuming fiber, particularly from whole foods and not simply from quest bars or fiber gummies, will undoubtedly make you healthier!
So, if you have never really thought too much about fiber intake, start slow and try it out. You do not need to get 30 grams per day right from the start but gradually work your way up to it. Give your digestive system time to get used to adequate fiber intake and see how you feel.
Again, if you are focusing on whole foods, fruit, and plenty of veggies, fiber should not be a problem!
REFERENCES
Guérin-Deremaux, L., Pochat, M., Reifer, C., Wils, D., Cho, S., & Miller, L. E. (2011). The soluble fiber NUTRIOSE induces a dose-dependent beneficial impact on satiety over time in humans. Nutrition research, 31(9), 665-672.
Kolb, H., Kempf, K., Röhling, M., & Martin, S. (2020). Insulin: too much of a good thing is bad. BMC medicine, 18(1), 1-12.
Makki, K., Deehan, E. C., Walter, J., & Bäckhed, F. (2018). The impact of dietary fiber on gut microbiota in host health and disease. Cell host & microbe, 23(6), 705-715.
McRorie Jr, J. W. (2015). Evidence-based approach to fiber supplements and clinically meaningful health benefits, part 1: what to look for and how to recommend an effective fiber therapy. Nutrition today, 50(2), 82.
St-Onge, M. P., Roberts, A., Shechter, A., & Choudhury, A. R. (2016). Fiber and saturated fat are associated with sleep arousals and slow wave sleep. Journal of Clinical Sleep Medicine, 12(1), 19-24.
Tasali, E., Wroblewski, K., Kahn, E., Kilkus, J., & Schoeller, D. A. (2022). Effect of sleep extension on objectively assessed energy intake among adults with overweight in real-life settings: A randomized clinical trial. JAMA internal medicine, 182(4), 365-374.
WITH GOOD VIBES - COACH BRAD