Article By: Maya DeLancey
We’ve all heard of the wonders that beans do for you, and why an apple a day keeps the doctor away. But there’s a secret ingredient, deemed so nutritious, these two foods have in common. It’s not magic; it’s fiber.
So what on earth even is fiber? You see people talking about it on your Instagram Explore page, and your doctor has a poster about it on their door, with very little context.
Fiber is a complex carbohydrate that we don’t actually digest or break down for energy. Rather, it sort of just passes through our digestive system. Even though fiber doesn’t give us energy, it has a few functions that work absolute magic for our health.
- One type of fiber, soluble fiber, binds with water when it passes through our system, forming a “jelly” substance. This can bind with some cholesterol on the way down and lower the overall amount of cholesterol in our blood!
- It keeps us full and satisfied for longer! This jelly-like substance slows down the breakdown of nutrients we eat, which slows our blood glucose spikes. This is why you might feel full for longer eating a piece of toast with avocado (a great source of fiber), rather than a piece of toast with butter or jam.
- Fiber supports a healthy gut microbiome! Since fiber doesn’t get digested, it can basically hang out in our intestines. While it’s chilling in there, bacteria in our gut can ferment the fiber, which ends up making some really beneficial products and gases!
About 95% of us Americans don’t meet the recommended amount of fiber per day, which is 25-38 grams a day between women and men. So next time you hit your kitchen, the dining hall, or grocery store, keep your eyes out for this magical carbohydrate! Reach for the chia seeds, eat the sweet potato with the skin, go for the berries, enjoy some avocado, and fiber-max!