And some fiber types can only be broken down by the gut microbiome, the ecology of trillions of diverse bacteria lining our intestines and colon. The big difference between fiber and other carbs, like starches and sugar, is that we can’t directly digest or absorb it. To think of fiber as just Metamucil and bran cereal is to do its complexity a disservice.įiber (or “fibers,” as the researchers who study it say) is a group of different kinds of plant-based carbohydrates that affect our gastrointestinal tract in myriad ways. There are many different types of fiber - and they do different things in our guts The science, while still pretty nascent, is fascinating and it points to the fact that the fiber gap may be even more damaging than we’ve realized. That’s because fiber’s benefits are a lot more complicated than our prune-peddling moms and grandmothers appreciated.įiber doesn’t just help us poop better - it also nourishes our gut microbiome. This pattern of eating is not just leading to weight gain and obesity-related health issues it’s hurting our gastrointestinal health in ways researchers are only beginning to understand. (A cup of cooked oatmeal has 4 grams of fiber and a pear has 6 grams, while a McDonald’s hamburger has one gram and soda has none.) These prepared and processed meals tend to be low in fiber, or even fiber free. On any given day, nearly 40 percent of Americans eat fast food. Instead of munching on fruits, vegetables, beans, nuts, and seeds, more than half of the calories Americans consume come from ultra-processed foods. But the average American gets just 16 grams per day - half of what we should be eating.Ī big reason for that has to do with what we now eat.
If fiber were a drug, we’d be all over it. ( Some researchers have described not eating high-fiber carbohydrates as “the opportunity cost” of the ultra low-carb ketogenic diet.) In a recent Lancet review of 185 studies and 58 clinical trials, researchers found that if 1,000 people transitioned from a low-fiber diet (under 15 grams per day) to a high-fiber diet (25 to 29 grams per day), they’d prevent 13 deaths and six cases of heart disease. These benefits grow the more fiber people eat. That’s because fiber is amazingly helpful in many ways: It slows the absorption of glucose - which evens out our blood sugar levels - and also lowers cholesterol and inflammation. Eating a fiber-rich diet is associated with better gastrointestinal health and a reduced risk of heart attacks, strokes, high cholesterol, obesity, type 2 diabetes, even some cancers. Catherine University.įiber is the closest thing we have to a true superfood - or super-nutrient since it’s a part of so many different foods. “People are so busy avoiding carbs, they forget that these foods give important dietary components,” said nutritionist Julie Jones, of St. That amounts to a population-wide deficiency - what nutritionists call the “ fiber gap.”
Only 5 percent of people in the US meet the Institute of Medicine’s recommended daily target of 25 grams for women and 38 grams for men. What we don’t talk about: an important ingredient that’s gone missing as we’ve been filling our plates with more chicken and cheese.įiber.
When we fret about the deterioration of the American diet, we tend to focus on the excessive amounts of sugar, salt, and calories we’re now eating.
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