Fiber Fix: Nourishing Your Body & Healing Naturally
Laurence Tabanao Gayao MD
When I was a medical student we were not taught about the importance of fiber in the diet, of course that is over fifty ago. For years I even thought it was not a nutrient. Even now fiber might be one of the least exciting nutrients, but it’s one of the most important.
My Story
Before going any further let me share with you my recent experience with fecal impaction after I had open heart surgery. It was incredibly uncomfortable and distressing condition to be in. Fecal impaction can indeed be a serious complication of prolonged constipation, and it’s unfortunate that I had to go through it firsthand.
Different physicians ordered various laxatives and stool softeners but all were ineffective. Finally I was in the hospital I requested the nurse to call the attending physician if I could be given soup suds enemas. The my nurse gave me several soap suds enemas which was a great relief to my misery.
My experience highlights the importance of maintaining a healthy diet, especially one that includes an adequate amount of fiber, as well as staying physically active, particularly during periods of hospitalization when mobility may be limited and being aware that some medications do cause constipation as side effect. It’s also a reminder of the need for healthcare professionals to remain empathetic and understanding towards their patients, as anyone can find themselves in a vulnerable and uncomfortable medical situation.
As an emergency room physician who has now experienced this condition personally, I now have a unique perspective that can help me relate to and empathize with patients who may be going through similar challenges. My firsthand experience may also inform your approach to patient care and management of conditions like constipation and fecal impaction in the future.
What is Dietary Fiber
The first thing to know about fiber is…you’re likely not consuming nearly enough of the stuff. The Academy of Nutrition & Dietetics advises that most men try to eat about 38 grams of fiber per day, yet most guys only get about 15 grams per day.
Did you know that most Americans consume an average of 15 grams of fiber every day? This is less than half of the recommended amount for men ages 18-50, and 10 grams under the recommended amount for women ages 18-50.
A high fiber diet is one that includes a significant amount of dietary fiber, this is a type of carbohydrate found in mainly plant-based foods. Fiber is known for its numerous health benefits. There are two main types of Fibers: soluble fiber, which dissolves in water, and insoluble fiber, which does not. According to Karolin Saweres, R.D.N, L.D. “Soluble fiber has been proven to lower blood cholesterol levels and the risk of heart disease, while insoluble fiber helps to lower the risk of diverticular disease.”
Dietary fibers are found in the leaves, stems, and roots of plants. They’re unique because they hang out in your tract for nearly the entire digestive process, which helps keep things regular (yes, we’re talking about poop).
Best of all, eating more fiber can make you feel fuller, longer. That’s because fiber absorbs water and expands in your gut, according to Jessica Bachman, R.D., Ph.D. She says that a good source of fiber should provide about 10 percent of your daily recommended intake per serving.
So how do you get all of that in?
“Eat at least one to two servings of [one of] these foods at every meal, and include them in all your snacks,” Dr. Bachman suggested. One or two of the foods on this list require a slightly heftier serving to experience the full benefits—namely, almonds and chia seeds. For starters our list of the best high-fiber foods: Bananas, black beans, Raspberries, almonds, chia seeds, broccoli, sweet potatoes, apples, quinoa, avocado, lentils, and for more refer to the chart below.
Here are some important points about a high fiber diet:
- Digestive Health: Fiber is crucial for maintaining a healthy digestive system. It adds bulk to stool, making it easier to pass and preventing constipation. Additionally, fiber helps prevent diverticulosis (the formation of small pouches in the colon) and may reduce the risk of developing hemorrhoids.
- Heart Health: Soluble fiber can help lower cholesterol levels by binding to cholesterol particles in the digestive tract and carrying them out of the body. This can reduce the risk of heart disease and stroke.
- Blood Sugar Control: Fiber slows the absorption of sugar, which can help stabilize blood sugar levels. This is particularly beneficial for individuals with diabetes or those at risk of developing the condition.
- Weight Management: High fiber foods are often low in calories and can help you feel full for longer periods, reducing overall calorie intake. This can aid in weight management and may help prevent overeating.
- Gut Health: Fiber serves as food for the beneficial bacteria in the gut, promoting a healthy balance of gut microbiota. This can have positive effects on immune function and overall well-being. Feel better and live better when you know how to help out your microbiome (bowel bacteria).
High Fiber Diet Prescribed by God
And God said, “Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food.” Genesis 1:29
The passage from the Book of Genesis in the Bible, in this verse, God is addressing Adam and Eve, giving them permission to consume the plants and fruits of the earth for sustenance. It’s part of the creation narrative where God creates the world and all that is in it, including humans, and provides for their needs. This verse is often cited in discussions about diet and stewardship of the Earth’s resources.
Ancient civilization history shows high fruit and vegetable intake and minimal grain and dairy consumption made ancestral diets base-yielding, unlike today’s acid-producing pattern. Honey comprised 2-3% energy intake as compared with the 15% added sugars contribute currently. Fibre consumption was high, perhaps 100 g/d, but phytate content was minimal.
