Move Over Protein Pushers, Here Comes Fibermaxxing!

It’s the newest social media nutrition trend. Move over protein, here comes fiber! And once again, some influencers are taking a good thing too far. We talk about fiber on Good Day Alabama a couple of times a year because many people don’t get enough. But some influencers are violating the "Goldilocks" rule of "just right".

What is fiber?

• Fiber is a type of carbohydrate that our bodies cannot digest.

• Fiber acts as a broom to sweep out the digestive tract.

• Dietary fiber is found only in plant foods like fruits, vegetables, and whole grains.

• Getting enough fiber can lower your cholesterol and risk of heart disease.

• Lower your blood sugar to help prevent or control diabetes.

• Help you lose weight.
  

Insoluble fiber passes through the intestines quickly. Insoluble fiber:

• can help prevent hemorrhoids, heart disease and may prevent some types of cancer.

• relieves constipation.

• is in fruits with the skins, uncooked vegetables, nuts, starchy beans and peas, wheat bran, brown rice and whole-grain bread and cereal.

Soluble fiber acts like a sponge in the gut. Soluble fiber:

• Helps lower blood sugar because it slows how fast foods are digested.

• Decreases cholesterol.

• Food sources include oats, oat bran, barley, dried beans and peas and certain vegetables and fruits, such as applesauce, strawberries, potatoes, citrus and prunes.

Fiber can also help you lose weight by making you feel full and decreasing calorie absorption.

How Much Do You Need?

• Aim for 25-35 grams of fiber a day.

• Most people are only eating about 15 grams of fiber per day.

• If you are not used to eating a high fiber diet, you may have problems with gas in the beginning. Start slowly and be sure that you are drinking 6 to 8 cups of fluids per day.
  

How much is too much?Some social media influencers are telling people to eat 50 to 100 grams of fiber a day. That is not a good idea because too much fiber can:  

• Interfere with the absorptions of some medicines.

• Cause bloating, gas, and constipation.

• Irritate the intestines. 
  

If you have Crohn’s disease or intestinal obstructions your doctor may want you to limit fiber.

Where’s the Fiber?

• ½ cup starchy beans/peas: 6-8 grams

• 1 ounce of nuts: 3 grams1 medium apple: 4 grams

• 1 cup bran cereal: 8 grams

• 1 slice of whole wheat bread: 3 grams

• ½ cup brown rice: 2 grams
  

This is a general list but for foods that have a label, read it for fiber:

This label tells you that one serving has 4 grams of fiber. That 4 grams provides 14% of your daily need for fiber. Once you get to a total of 100%, you'll meet the daily goal. Here is a handout that you can use to see the fiber content of foods: Fiber Handout. As you can see, one or two high fiber foods aren't going to cut it when it comes to getting your daily fiber dose. But if you focus on eating lots of fruits, vegetables, whole grains, and starchy beans and peas, you should be able to hit your goal!

Beth Kitchin PhD RDN