How and why to fit more fibre into your meals

According to research from Harvard Medical School, a high-fiber diet is associated with reduced levels of LDL (bad) cholesterol. Studies indicate that adequate fiber intake may significantly lower the risk of heart disease, type 2 diabetes, and certain cancers.

Understanding Fiber

Fiber comes in two primary forms: insoluble and soluble. Insoluble fiber promotes a feeling of fullness and supports regular bowel movements, while soluble fiber helps lower cholesterol and regulate blood sugar levels. Recent research suggests that focusing on total fiber intake is more beneficial than concentrating on individual fiber types.

If you’re looking to enhance your fiber consumption, experts recommend making gradual changes to your diet. A sudden spike in fiber can cause digestive discomfort, such as gas, bloating, or cramps. Instead, increase your fiber intake slowly over a week, ensuring you drink plenty of water to help your body adjust.

How Much Fiber Do You Need?

A general guideline for fiber intake is about 14 grams for every 1,000 calories consumed. However, instead of meticulously tracking your daily fiber intake, Eric Rimm, a professor at Harvard’s T.H. Chan School of Public Health, suggests focusing on incorporating a variety of fiber-rich foods into your meals.

Foods High in Fiber

Excellent sources of fiber include fruits, vegetables, legumes, nuts, seeds, and whole grains. While over-the-counter fiber supplements like capsules or powders are available for those struggling to meet their fiber needs, experts caution against using them as a primary source. “There's no evidence that they're harmful,” Rimm notes, “but whole foods should always be the first choice.”

For a healthier, more balanced diet, start adding fiber-rich foods to your meals today and experience the multitude of benefits they can offer for your digestion and overall well-being.