Why Fiber Is Critical to Your Health and How Much You Should Eat Each Day
By Helen West
Fiber is an important part of a healthy diet.
In fact, eating enough fiber is said to keep your gut healthy and protect against type 2 diabetes and weight gain (1).
It's recommended that men aim for 38 grams of fiber per day, while women should aim for 25 grams (2).
Dietary fiber is a group of carbs that humans can't digest. It's found in all plant foods, including fruits, vegetables, nuts, seeds and grains.iStock
However, not all dietary fiber is created equal and different types have different health effects (3).
This article explores how dietary fiber works to protect your health and how much of it you should eat.
Different Types of Fiber
Dietary fiber is a group of carbs that humans can't digest. It's found in all plant foods, including fruits, vegetables, nuts, seeds and grains.
Because dietary fiber refers to a diverse group of different types of carbs, it can be categorized in various ways.
However, it's usually grouped into one of the following categories, according to its solubility:
- Insoluble fibers: These fibers don't dissolve in water. They generally pass through your gut unchanged and add bulk to your stool.
- Soluble fibers: These fibers absorb water in your gut to form a gel-like paste. This slows down the digestion of nutrients in your food.
Most foods contain both soluble and insoluble fibers, but usually have more of one type than the other.
In general, foods that contain mostly insoluble fibers include whole grains, wheat bran and some fruits (like avocados) and vegetables (such as celery and cauliflower).
Good sources of soluble fibers include oats, flaxseeds, beans and lentils, as well as some fruits (such as berries and bananas) and vegetables (like broccoli and carrots).
Bottom Line: Dietary fiber is usually classified as soluble or insoluble. It's found in all plant foods, including fruits, vegetables, nuts and seeds.
Fiber Can Help Keep Your Gut Healthy
Eating fiber is said to help maintain regular bowel movements and relieve constipation.
In fact, one study found that as many as 77 percent of people with chronic constipation experienced relief by simply eating more fiber (5).
They also increase the production of some important nutrients, including short-chain fatty acids like butyrate, which are thought to promote a healthy immune system and good gut barrier function (9, 10, 11).
Having a strong gut barrier is important. It helps keep you healthy by preventing things like viruses and harmful bacteria from entering your body.
Some prebiotic foods include oats, bananas and berries.
However, it's currently not fully known which types and amounts of fiber best promote the growth of good bacteria in your gut (12).
Bottom Line: Eating adequate amounts of dietary fiber can prevent constipation. Soluble, prebiotic fibers help maintain the balance of good bacteria in your gut.
Fiber Can Make You Feel Full and Help You Lose Weight
Including fiber-rich foods in your diet can help you lose weight.
This was reflected in one review of more than 50 studies, which estimated that people who ate 14 grams more fiber per day automatically reduced their calorie intake by around 10 percent (16).
Interestingly, this effect was larger in people who were overweight or obese.
However, a recent review found that only around 39 percent of fibers helped reduce hunger. Of these, just 22 percent resulted in a reduction in the amount of food eaten at a meal (17).
Viscous, soluble fibers—which form a thicker, sticky gel in your gut when they absorb water—are the most effective at keeping you full (18).
Food sources of viscous, soluble fibers include flaxseeds, legumes and oats.
However, in general, fiber supplements haven't always been found to be particularly useful (20).
Nevertheless, it can't be presumed that fiber supplements have the same health benefits as whole-food fibers. This is because whole-food fibers come with many other beneficial nutrients (22).
Bottom Line: Viscous, soluble fibers are thought to be the most helpful fibers for weight loss. If you don't eat much fiber, increasing your intake by around 14 grams per day could help you lose weight.
Fiber Can Lower Blood Sugar Levels and Protect Against Type 2 Diabetes
Regularly eating the recommended amount of fiber is thought to help prevent and treat type 2 diabetes.
One study followed more than 75,000 people for 14 years and found that those who ate more than 15 grams of fiber per day had a significantly lower risk of developing diabetes (27).
Additionally, this risk was lowest in the group that ate the most insoluble fiber.
Another study found that people eating 3–5 servings of whole grains per day had a 26 percent lower risk of type 2 diabetes (28).
If you already have diabetes, it's also thought that eating more fiber could help you control your blood sugar levels.
This is because soluble fibers slow down the digestion and absorption of sugars, resulting in a more gradual rise in blood sugar levels and fewer blood sugar spikes.
Bottom Line: Regularly eating dietary fiber may help prevent type 2 diabetes. Eating fiber may also improve blood sugar control in people with type 2 diabetes.
Does Fiber Have Any Negative Effects?
While increasing the amount of fiber in your diet should benefit your health, doing so can sometimes cause problems.
If you aren't used to eating a lot of fiber, suddenly increasing your intake by a large amount could result in digestive symptoms like bloating, pain and gas.
Moreover, if you are chronically constipated, you may find that increasing the amount of fiber you eat doesn't help. It may be that reducing your fiber intake is the best way to improve your symptoms (31).
However, this is usually only the case if you have chronic constipation that isn't caused by an inadequate fiber intake (5).
Also, those with irritable bowel syndrome (IBS) may find fiber-rich foods problematic.
Bottom Line: Eating too much fiber can be a problem, especially if you have a functional bowel problem like IBS.
So How Much Fiber Should You Eat?
Unfortunately, most people don't eat much fiber. In the U.S., most people eat less than half of the recommended daily amount (34).
That said, the current evidence does not indicate which type or amount of fiber is optimal for your health.
Fiber from whole foods comes with many other healthy nutrients. So it may be that the type of fiber and where it comes from is more important than the total number of grams.
Therefore, for most people, eating enough fiber doesn't require obsessing over each and every gram.
Simply aiming to include healthy high-fiber foods with most of your meals should be sufficient.
Reposted with permission from our media associate Authority Nutrition.
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By Derrick Z. Jackson
Officials at the highest levels are discussing the possibility of caving in on controlling the coronavirus and instead letting it run rampant throughout the United States until we reach "herd immunity," the point where the virus effectively runs out of people to infect. More than 6,200 scientists, health professionals, and research organizations say this is inhumane and have signed a memorandum rejecting herd immunity as a legitimate strategy.
Herd Immunity’s Unacceptable Toll<p>Resumption of normal life in the United States under a herd immunity approach would result in an enormous death toll by all estimates. Former CDC director Tom Frieden <a href="https://www.washingtonpost.com/opinions/tom-frieden-herd-immunity-wrong-solution-coronavirus/2020/10/16/acb4ae8a-0fe6-11eb-8074-0e943a91bf08_story.html" target="_blank">estimates</a> that another 500,000 people would have to die to achieve 60 percent herd immunity. "And that's the best-case scenario," Frieden wrote in a <em>Washington Post</em> op-ed. "The number of deaths to get there could be twice as high."</p><p>Frieden said that is the best-case scenario because no one really knows if the <a href="https://www.mayoclinic.org/diseases-conditions/coronavirus/in-depth/herd-immunity-and-coronavirus/art-20486808" target="_blank">actual percentage needed</a> to see the virus peter out is to have it <a href="https://thehill.com/opinion/healthcare/521834-covid-19-vaccine-barriers-efficacy-availability-and-acceptability" target="_blank" rel="noopener noreferrer">infect</a> more like <a href="https://www.washingtonpost.com/health/2020/08/31/herd-immunity-covid-19/" target="_blank" rel="noopener noreferrer">65, 70,</a> or even <a href="https://www.vox.com/21451282/herd-immunity-explained-covid-19-pandemic" target="_blank" rel="noopener noreferrer">75 percent</a> of the population. Even if immunity could be miraculously achieved at 50 percent, an estimate <a href="https://www.nature.com/articles/s41577-020-00451-5" target="_blank" rel="noopener noreferrer">published</a> in <em>Nature Reviews Immunology</em> places the range of sacrifice somewhere between 500,000 and 2.1 million deaths.</p><p>That makes it little wonder that Anthony Fauci, the most respected scientist advising the Trump administration on the pandemic, called herd immunity for the coronavirus "total nonsense." Fauci is backed up by the likes of National Institutes of Health Director Francis Collins, who said herd immunity is a "dangerous" and "fringe" component of epidemiology. Ashish Jha, dean of the Brown University School of Health <a href="https://www.bostonglobe.com/2020/10/20/nation/scores-mass-scientists-doctors-sign-open-letter-against-herd-immunity-proposal/?outputType=amp" target="_blank" rel="noopener noreferrer">called</a> herd immunity "junk science."</p><p>The head of the World Health Organization (WHO), Tedros Adhanom Ghebreyesus, <a href="https://www.who.int/dg/speeches/detail/who-director-general-s-opening-remarks-at-the-media-briefing-on-covid-19---12-october-2020" target="_blank" rel="noopener noreferrer">said this month</a> that the only acceptable form of "herd immunity" is achieved through vaccination. "Herd immunity is achieved by protecting people from a virus, not by exposing them to it," the secretary general said. "Never in the history of public health has herd immunity been used as a strategy for responding to an outbreak, let alone a pandemic... Allowing a dangerous virus that we don't fully understand to run free is simply unethical. It's not an option."</p>
Herd Immunity Is the National De Facto Strategy<p>Somehow, none of that has culled herd immunity from being considered as a legitimate approach for fighting COVID-19. Rather, the Great Barrington Declaration has much in common with the Trump administration's approach to the coronavirus, which has led to more people dying from COVID-19 in the United States than in any other nation on Earth.</p><p>A de facto herd immunity approach is the only thing that can explain the push by governors of so many states to <a href="https://blog.ucsusa.org/derrick-jackson/the-push-to-relax-covid-19-protections-exposes-age-old-racial-wounds" target="_blank">reopen</a> bars, restaurants, beaches, bowling alleys, and gyms in states even as the virus has raged and case numbers have been increasing. It is the only thing that can explain the federal designation of meatpackers as essential workers and state demands that teachers go back into classrooms despite outbreaks and deaths related to those professions.</p><p>It also explains how so many of the nation's most respected scientific voices have been silenced. Despite the virus's current "uncontrolled spread" in 34 states and Puerto Rico, according to October 21 <a href="https://www.covidexitstrategy.org/" target="_blank" rel="noopener noreferrer">tracking</a> by CovidExistStrategy.org, the White House has pushed aside Fauci, Coronavirus Task Force Coordinator Deborah Birx, Surgeon General Jerome Adams, and Robert Redfield, the head of the Centers for Disease Prevention and Control.</p><p>In their place, the administration has handed the pandemic podium to <a href="https://www.washingtonpost.com/politics/trumps-den-of-dissent-inside-the-white-house-task-force-as-coronavirus-surges/2020/10/19/7ff8ee6a-0a6e-11eb-859b-f9c27abe638d_story.html?utm_campaign=wp_to_your_health&utm_medium=email&utm_source=newsletter&wpisrc=nl_tyh&wpmk=1&pwapi_token=eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJjb29raWVuYW1lIjoid3BfY3J0aWQiLCJpc3MiOiJDYXJ0YSIsImNvb2tpZXZhbHVlIjoiNWE1ZDQ3N2M5YmJjMGYyNmNiMTViMmI0IiwidGFnIjoiNWY4ZGZhZmQ5ZDJmZGEwZWZiNGViMzQyIiwidXJsIjoiaHR0cHM6Ly93d3cud2FzaGluZ3RvbnBvc3QuY29tL3BvbGl0aWNzL3RydW1wcy1kZW4tb2YtZGlzc2VudC1pbnNpZGUtdGhlLXdoaXRlLWhvdXNlLXRhc2stZm9yY2UtYXMtY29yb25hdmlydXMtc3VyZ2VzLzIwMjAvMTAvMTkvN2ZmOGVlNmEtMGE2ZS0xMWViLTg1OWItZjljMjdhYmU2MzhkX3N0b3J5Lmh0bWw_dXRtX2NhbXBhaWduPXdwX3RvX3lvdXJfaGVhbHRoJnV0bV9tZWRpdW09ZW1haWwmdXRtX3NvdXJjZT1uZXdzbGV0dGVyJndwaXNyYz1ubF90eWgmd3Btaz0xIn0.MyoXrwQD-PwWqdbb70_JfrI_fxHO0be_O_tpTTMXBgE" target="_blank" rel="noopener noreferrer">Scott Atlas</a>, a radiologist and conservative pundit with <a href="https://blog.ucsusa.org/derrick-jackson/public-wants-science-based-policies-for-covid-19" target="_blank" rel="noopener noreferrer">no background</a> in infectious disease science or epidemiology in measuring disease prevalence. Inhumanely ignoring the more than half of U.S. adults having a pre-existing condition that could compromise them for COVID-19, he blithely praises herd immunity, <a href="https://blog.ucsusa.org/derrick-jackson/public-wants-science-based-policies-for-covid-19" target="_blank" rel="noopener noreferrer">saying,</a> "We can allow a lot of people to get infected. Those who are not at risk to die or have a serious hospital-requiring illness, we should be fine with letting them get infected."</p><p>He <a href="https://thehill.com/homenews/administration/521688-birx-confronted-pence-about-atlas" target="_blank" rel="noopener noreferrer">pooh-poohs</a> expanded testing, saying, "you are destroying the workforce." Twitter recently took down one of Atlas's tweets for falsely claiming, "Masks work? NO" and then lying that the WHO says widespread mask use is "not supported." The first sentence of the WHO's <a href="https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public/when-and-how-to-use-masks" target="_blank" rel="noopener noreferrer">webpage</a> on masks says, "Masks are a key measure to suppress the spread of COVID-19 and save lives."</p><p>Atlas denies that the White House has a "wide-open strategy of achieving herd immunity." But there's little doubt that the White House is wide open to the idea. Last week, Atlas <a href="https://www.foxnews.com/transcript/trump-adviser-calls-nbc-town-hall-brazen-display-of-media-duplicity" target="_blank" rel="noopener noreferrer">appeared</a> on Fox News <a href="https://www.wsj.com/articles/white-house-touts-document-calling-for-herd-immunity-approach-to-covid-19-crisis-11603051550" target="_blank" rel="noopener noreferrer">to say</a> the thrust of the Great Barrington Declaration "is exactly aligned with the president." That was seconded by a senior administration official who <a href="https://www.washingtonpost.com/health/covid-herd-immunity/2020/10/10/3910251c-0a60-11eb-859b-f9c27abe638d_story.html" target="_blank" rel="noopener noreferrer">told reporters</a> in a conference call that the Great Barrington Declaration "is endorsing what the president's policy has been for months."</p><p>The freezing out of scientists on the Coronavirus Task Force reached deep space levels this week (a metaphoric minus 455 degrees Fahrenheit), with multiple buckets of ice dumped on Fauci. Atlas diminished Fauci as "just one person" on the force, offering only a "limited approach." President Trump called Fauci a "disaster," <a href="https://www.washingtonpost.com/politics/trump-fauci-campaign-biden/2020/10/19/30b2fe58-1226-11eb-82af-864652063d61_story.html" target="_blank" rel="noopener noreferrer">claiming,</a> "People are tired of hearing Fauci and these idiots, all these idiots who got it wrong."</p>
Many Thousands of Lives Can Still Be Saved<p>Atlas's malpractice already merits his dismissal. He should be forced to step down because his disregard for science will surely lead to incalculable disaster if a herd immunity approach becomes official government policy. Calls for his ouster have already begun even from inside the task force. <a href="https://www.washingtonpost.com/politics/trumps-den-of-dissent-inside-the-white-house-task-force-as-coronavirus-surges/2020/10/19/7ff8ee6a-0a6e-11eb-859b-f9c27abe638d_story.html" target="_blank">According</a> to the <em>Washington Post</em>, Birx went to Vice President Mike Pence to suggest removing Atlas. All Pence reportedly did was ask Birx and Atlas to work out their problems on their own.</p><p>There is no time left for such discord within the task force and for discordant messages to come from the White House on how people should protect themselves from COVID-19. The thousands of scientists and public health professionals who signed the John Snow Memorandum say "it is critical to act decisively and urgently," to launch a "robust" response on the level of New Zealand, Vietnam, or Japan—all of which have shown success in containing the virus and keeping the numbers of cases and deaths relatively low.</p><p>The approach that has been proven effective starts with face coverings and social distancing and reducing the temptation we all will feel during the oncoming winter holidays to have extended family gatherings. Researchers from MIT and the Vancouver School of Economics <a href="https://www.medrxiv.org/content/10.1101/2020.05.27.20115139v6.full.pdf" target="_blank">estimate</a> in a working paper that, if the United States had established a national mask mandate in mid-March, between 19,000 and 47,000 lives could have been saved by the end of May. Now that the nation's death toll approaches a quarter million lives lost, and is <a href="https://covid19.healthdata.org/united-states-of-america?view=total-deaths&tab=trend" target="_blank" rel="noopener noreferrer">projected</a> to reach nearly 400,000 by February 1, according to the Institutes for Health Metrics and Evaluation at the University of Washington, the institute estimates we could avoid 74,000 new deaths with universal mask use.</p><p>Importantly, masks protect others, including the most vulnerable among us. This week, the <em>Washington Post</em> reported how coronavirus outbreaks among college students partying in unmasked packs in LaCrosse, Wisconsin was found to have <a href="https://www.washingtonpost.com/health/2020/10/21/la-crosse-wisconsin-covid-outbreak-nursing-home-deaths/?utm_campaign=wp_to_your_health&utm_medium=email&utm_source=newsletter&wpisrc=nl_tyh&wpmk=1&pwapi_token=eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJjb29raWVuYW1lIjoid3BfY3J0aWQiLCJpc3MiOiJDYXJ0YSIsImNvb2tpZXZhbHVlIjoiNWE1ZDQ3N2M5YmJjMGYyNmNiMTViMmI0IiwidGFnIjoiNWY5MWU3YjU5ZDJmZGEwZWZiNTE3OGNmIiwidXJsIjoiaHR0cHM6Ly93d3cud2FzaGluZ3RvbnBvc3QuY29tL2hlYWx0aC8yMDIwLzEwLzIxL2xhLWNyb3NzZS13aXNjb25zaW4tY292aWQtb3V0YnJlYWstbnVyc2luZy1ob21lLWRlYXRocy8_dXRtX2NhbXBhaWduPXdwX3RvX3lvdXJfaGVhbHRoJnV0bV9tZWRpdW09ZW1haWwmdXRtX3NvdXJjZT1uZXdzbGV0dGVyJndwaXNyYz1ubF90eWgmd3Btaz0xIn0.6Ep-AvkJkNqGTE08UsekVlNWR01vYzQe-qg5BPruSQM" target="_blank" rel="noopener noreferrer">led to 19 deaths so far of people over the age of 60</a>. Before that, the city had gone without a single pandemic death in its nursing homes.</p><p>That is on the heels of the wedding in Millinocket, Maine that resulted in an outbreak that <a href="https://bangordailynews.com/2020/09/19/news/eight-deaths-now-tied-to-millinocket-area-wedding-outbreak-including-seven-at-nursing-home/" target="_blank" rel="noopener noreferrer">killed eight elderly people</a>, none of whom attended the event, and the 500,000-person Sturgis, South Dakota motorcycle rally that is <a href="https://www.washingtonpost.com/health/2020/10/17/sturgis-rally-spread/" target="_blank" rel="noopener noreferrer">now tied</a> to the massive coronavirus outbreak in the Upper Midwest and Mountain States. The Germain IZA Institute of Labor Economics estimates that the illness generated from the rally <a href="https://www.iza.org/publications/dp/13670/the-contagion-externality-of-a-superspreading-event-the-sturgis-motorcycle-rally-and-covid-19" target="_blank" rel="noopener noreferrer">will cost</a> the nation $12.2 billion in health care costs.</p><p>Atlas and the proponents of the Great Barrington Declaration have not yet said why this is just fine. That is why they must be unmasked for the charlatans that they are.</p>
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