Fueling Your Mornings: The Essential Role of Fiber
I’m sure you’ve been told countless times growing up that “Breakfast is the most important meal of the day.” Whether it was from your parents or a teacher, we are not newbies to this principle. Though we know this to be true, we often forget one of the key ingredients of a good breakfast — fiber. On average Americans eat around 10-15 grams of fiber when we should be getting 25-38 grams. Fiber offers many health benefits that everyone can reap, making it an essential element to start your morning.
What is fiber and why is it good for you?
First, let’s begin with unpacking what fiber is. Fiber is a type of complex carbohydrate that the body cannot digest. The bonds that link glucose molecules together in fiber differ from those of starch (also a complex carbohydrate). Our body is only capable of breaking down these linkages in starch, not in fiber. Some examples of fiber include cellulose, hemicellulose, pectin, and a variety of gums. It is recommended that children and adults have an intake of fiber anywhere between 25 to 38 grams per day. That’s about two times the amount Americans receive on average. Meaning, that we need to do a much better job of obtaining our daily recommended intake of fiber, which shouldn’t be hard after learning about the awesome benefits! Here are just a few:
Support weight loss:
Certain types of fiber can help you lose weight by reducing your appetite and increasing the feeling of fullness.
Regulate blood sugar:
High fiber foods tend to have a lower glycemic index than refined carb sources, which have been stripped of most of their fiber. Soluble fiber helps slow down the rate at which glucose is absorbed into the bloodstream, preventing blood sugar spikes.
Lower cholesterol:
Fiber has the ability to take up excess cholesterol in your system and eliminate it before it can clog your arteries. Additionally, some forms of fiber help lower our LDL cholesterol levels. High levels of this type of cholesterol increase one’s risk of heart disease and stroke.
Increase regularity:
Both insoluble fiber and soluble fiber can help you have healthy, regular stools. Insoluble fiber decreases transit time in the small intestine, relieving constipation. Soluble fiber delays gastric emptying, treating diarrhea.
Keep gut happy:
Fiber optimizes the function of the friendly bacteria in your gut and functions as a prebiotic because it can travel to your lower digestive tract.
Soluble vs. insoluble fiber:
In the above paragraph, I mentioned there are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water to form a gel. This guy is known to help decrease one’s risk of heart disease and diabetes, while also supporting weight control. Examples include apples, citrus fruit, oats, peas, barley, and beans. Insoluble fiber, as expected, does not dissolve in water. This form of fiber mainly helps food move through your digestive system but can also prevent colon cancer and appendicitis. The best examples of this guy include whole wheat products, bran fiber, and vegetables like cauliflower and potatoes. There is no “better form of fiber,” it’s all about our own needs that you’re looking to meet!
How to incorporate fiber into your breakfast:
Now, finally diving into breakfast… Making sure we are eating a healthy, fibrous meal in the morning is a crucial component of starting our day right. Not only does eating a high fiber breakfast push us towards our daily fiber goal and we reap the benefits previously listed, but it increases our focus and energy throughout the day, kickstarts our body’s metabolism, and keeps us feeling full until lunch. And luckily, adding fiber to our breakfast is super easy and achievable!
When navigating the grocery store, first, make sure you are looking for bread or other baked goods made with whole grains. Whole grains provide the most fiber along with a variety of other important nutrients, including vitamins, minerals, and protein. Some ways to incorporate whole grains into your breakfast include oats (16.5 grams per cup), a whole grain bagel topped with avocado (10 grams per cup), a whole grain waffle or muffin, and cereal made from whole grains, bran, or rolled oats. One thing to keep in mind is that in order for a product to be classified as “high in fiber,” it must contain at least 5 grams of fiber per serving. Next, another great way to maximize your fiber intake is to add toppings to your breakfast, such as chia seeds (9.75 grams per ounce), whole or chopped almonds (3 grams of fiber per ¼ cup), or cacao nibs (5 grams per ounce). These are perfect on top of oatmeal, cereal, or yogurt. Last, but certainly not least, fruit is an amazing, high fiber option for breakfast, whether you’re looking for something lighter or using it as a topping. Some high fiber fruits include raspberries (8 grams per cup), blackberries (7.6 grams per cup), pears (5.5 grams per medium-sized, raw pear), apples (4.5 grams per medium-sized, raw apple), bananas (3.1 grams per medium-sized, raw banana). My all-time favorite breakfast is whole grain toast with any sort of nut butter topped with fruit! To spice it up, I like to add cinnamon or raw honey for additional nutritional benefits and taste.
What is the best high fiber supplement?
Before purchasing a fiber supplement, it is first important to take into account how much fiber you are receiving from the foods you eat and try to increase your intake that way rather than resorting immediately to supplementation. While fiber supplements do provide health benefits, they lack the additional nutrients like vitamins and minerals that fiber-rich foods contain. Secondly, I would also recommend talking to your doctor first, before proceeding, if you take medications that affect blood cholesterol or blood sugar levels. However, if you need additional help in reaching your 25-38 grams of fiber goal, here are some things you should know about fiber supplements:
How to choose the perfect fiber supplement for you:
Figure out the type of fiber (insoluble or soluble) that suits your body's needs.
Look for a high-quality brand certified by a third-party company.
Decide what form of supplement (caplet, gummy, or powder) is best for you.
Lastly, do some research to find what you’re looking for within your price range.
What happens if I take too much of a fiber supplement?
There is no evidence that taking fiber supplements is harmful to the body, however, too much fiber is not better than too little. It is possible when you initially increase your intake or consume too much, that you may experience some abdominal bloating and gas. Likewise, you could experience diarrhea, constipation, dehydration, or nausea. This is why it is important to drink lots of water when eating fiber to help counteract these possible risks and stay within the recommended range.
So, whether you decide to purchase a fiber supplement or obtain your daily serving of fiber through the foods you eat, it is key to remember to consume 25-38 grams of fiber per day for good health. Fiber helps us regulate our weight, blood sugar, cholesterol levels, bowel movements, and also feeds our good gut bacteria. Starting your morning with a fiber-rich meal provides many benefits and helps us reach our daily goal that much quicker… As they say, “Breakfast is the most important meal of the day!”
