Fiber

Did you take your fiber today?

By Dr. Daniel Rocha, DN LMT, CPT CNS

A requirement for the 50’s club is the need for fiber.  The days of having a good meal and using the restroom immediately are over, my friends. It’s now a common question: Did you take your fiber today? Are you kidding me? Now I’m paying attention to all these gut issue medication commercials.  I’ll be honest, some I have never heard of, and if you are using Ozempic or its equivalent, then reading this article is for you

So let us talk about gut health today and why dietary fiber is so important.

Fiber is a type of carbohydrate that the body cannot digest. Though most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules; instead, it passes through the body undigested. Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.

Children and adults need at least 20 to 30 grams of fiber per day for good health, but most Americans get only about 15 grams a day. Great sources are whole fruits and vegetables, whole grains, and beans.

Fiber comes in two varieties, both beneficial to health. Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fiber include oatmeal, nuts, beans, lentils, apples, and blueberries.

Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fiber include wheat, whole wheat bread, whole grain couscous, brown rice, legumes, carrots, cucumbers, and tomatoes.

The best sources of fiber are whole grain foods, fresh fruits and vegetables, legumes, and nuts.

Some tips for increasing fiber intake:

• Eat whole fruits instead of drinking fruit juices.

• Replace white rice, bread, and pasta with brown rice and whole grain products.

• For breakfast, choose cereals that have a whole grain as their first ingredient.

• Snack on raw vegetables instead of chips, crackers, or chocolate bars.

• Substitute beans or legumes for meat two to three times per week in chili and soups.

If you are using GLP-1 drugs and are having digestion issues, please contact your primary care provider immediately.  The long term effects of these drugs will wreak havoc on your whole digestive system. The signs are subtle and progressively get worse as the drugs continue to be used.  Schedule a consult with me as I am happy to help answer any question you may have.