10 Digestive Health Experts Explain How Fiber Benefits Your Gut

10 Digestive Health Experts Explain How Fiber Benefits Your Gut

Fiber is a term that’s often overused, but it’s also one of the most important components of a healthy diet. Those who eat high-fiber foods generally have lower rates of constipation and may be at a reduced risk for colon cancer, diverticulitis, hemorrhoids, and other digestive disorders. To find out more, we asked 10 digestive health experts how exactly dietary fiber boosts your gut health (and whether it’s possible to eat too much of it).

Fiber refers to the parts of fruits and vegetables that our digestive systems can’t fully break down or absorb. It comes in two forms: soluble and insoluble. Soluble fibers dissolve in water and the gastrointestinal fluids that travel through your stomach and intestines, and they turn into a gel-like substance. In this way, they slow down your digestion. In addition, soluble fiber can help your body absorb the nutrients from food more efficiently.

Insoluble fibers aren’t as nutrient-dense as soluble fiber, but they’re still essential for good health. They help maintain bowel health by keeping your stool soft and helping you have regular bowel movements. They may even reduce the risk for hemorrhoids and small outpouchings in your colon (diverticula). Moreover, some insoluble fiber is fermented in the colon by bacteria into short-chain fatty acids that can benefit gut health.

The recommended amount of dietary fiber per day varies from person to person, but most people should aim for about 14 grams of it each day. You can get this by eating a variety of whole foods, including fruits and vegetables, beans (kidney, black, and navy), artichokes, and whole grains.

Many Americans don’t get enough fiber, and it’s an important nutrient to make sure you have. It keeps you feeling full so you’re less likely to overeat, and some studies show that it can aid in weight loss. In fact, people who eat more fiber tend to have lower BMIs than those who eat less of it.

Fiber helps keep your blood sugar levels steady by slowing the absorption of sugar from the food you eat. This can reduce your risk for diabetes. It can also help you control your blood cholesterol levels, lowering LDL (bad) cholesterol and raising HDL (good) cholesterol.

Lastly, some soluble fiber is fermented by bacteria in your large intestine to produce gases and provide a source of energy for the colon cells. This fermentation may play a role in improving symptoms of certain digestive conditions, such as Crohn’s disease and irritable bowel syndrome. It may also help you stay lean by promoting a healthy metabolism and increasing your feeling of satiety, or fullness.

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