FIBER: TO SUPPLEMENT OR NOT TO SUPPLEMENT
Who doesn’t like a short cut?
If you know one thing about me, it’s that I love my fiber! FIBER IS SEXY and I encourage your to get 40 grams a day in! Many people look at me with big googly eyes when they hear me say this for the first time, others are mortified because it’s all they can do to get in the 15 or so that most Americans do.
Ah, the work around - a fiber supplement!
Fiber supplements are often used as a convenient way to increase dietary fiber intake, especially for those who struggle to consume enough fiber through their diet. However, getting fiber from whole foods is generally considered more beneficial for several reasons:
Whole foods rich in fiber, such as fruits, vegetables, whole grains, and legumes, also contain a wide array of other essential nutrients like vitamins, minerals, antioxidants, and phytochemicals, making them incredibly nutrient dense. Fiber supplements usually lack this broad spectrum of nutrients.
There are different types of dietary fiber, such as soluble and insoluble fiber, each with its own health benefits. Whole foods typically provide a variety of fiber types, whereas supplements might contain only one type.
The fiber in whole foods is naturally balanced with other components like sugars, starches, and water, which can aid in digestion and absorption. This balance might be missing in fiber supplements.
Many studies have shown that diets high in fiber-rich foods are associated with lower risks of several diseases, including heart disease, diabetes, and certain types of cancer. Many of these diseases are caused by chronic inflammation and whole plant foods are just that — anti-inflammatory. While fiber supplements can help with bowel regularity and may provide some of the same benefits, they might not be as effective in offering the full range of health advantages.
Whole foods with fiber contribute to the health of the gut microbiome more effectively than fiber supplements. The variety of fibers in whole foods supports a diverse range of beneficial gut bacteria.
High-fiber foods tend to be more filling and lower in calories compared to processed foods, which can help with weight management. Fiber supplements might not have the same effect on satiety. Seriously, it’s the original diet food!
That said, fiber supplements can still be beneficial, especially for individuals who have specific dietary restrictions, have difficulty consuming enough fiber through their diet, or need to address certain digestive issues. They can help improve bowel regularity and may provide some of the health benefits associated with fiber intake. However, it's generally recommended to aim for getting most of your fiber from whole foods for overall nutritional balance and health.
As always, it's a good idea to consult with a healthcare provider or a dietitian before making significant changes to your diet or beginning any supplement regimen.
If you’re ready to begin feeling the benefits from adding more fiber to your plate, including boosting your health and losing weight, check this out.
Use this easy formula to help you get to your targeted 40 (and beyond!).
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NUTRITION’S FAVORITE TEAM IS CLOSING THE GAP BETWEEN UNDERSTANDING THE science behind the HEALTH BENEFITS OF FOOD AND HOW TO APPLY THAT TO YOUR PLATE.
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