fiber

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1. Please share intro quote on why fiber is so important for your diet and then walk us through how fiber aids in digestion. Please name three of the best foods for a high fiber diet. For each food, explain in 3-5 sentences what makes this food so healthy for you and share the fiber grams per serving (and what the serving size is).

1. Fiber is a type of carbohydrate found in plant foods that the human body cannot fully digest and absorb but is rather essential for the regular sequencing of our digestive system and in order to favor a robust diversity of gut microbes which influences immunity, inflammation and the absorption of nutrients.

2. There are two primary types of dietary fiber, soluble and insoluble, and each play important roles in improving digestion and feeding the microbial ecosystem.

                                                              i.      Soluble fiber: This type of fiber dissolves in water to form a gel-like substance. It can be found in foods like oats, beans, lentils, fruits (such as apples and citrus fruits), nuts, flax and some vegetables like carrots and cucumbers.

1. The formation of a gel-like substance from soluble fiber slows digestion and absorption which improves blood sugar control, while also promoting the shuttling out of cholesterol via the stool and feeding the microbial populations in the gut

                                                            ii.      Insoluble fiber: This fiber does not dissolve in water consisting of polysaccharides (such as cellulose, the stringy bits in celery, for example) that adds bulk to stool, helping to move it through the digestive system more effectively. Whole grains, nuts, seeds, and many vegetables such as broccoli, cabbage, onions, tomatoes, root vegetable skins, green leafys and so on are good sources of insoluble fiber

3. We need both types of fiber in our diet for optimal metabolism because the insoluble fiber forms a lattice work in the gut for the soluble fiber to lay on. The soluble fiber then fills in the gaps of the insoluble lattice structure to maintain integrity. This integrity of the fiber complex in your gut slows the rate of absorption, which is a good thing, especially for blood sugar control and not overwhelming the system. Ultra-processed food often removes all dietary fiber which then leaves the absorption of excess sugars, carbohydrates and other substances unopposed which can overwhelm the ability of metabolism to keep up and not create oxidative stress (inflammation) over time.

2. How does fiber help with constipation? What should people keep in mind about adding more fiber into their diet in an effort to reduce constipation.

1. Fiber can influence a laxative like effect in the colon by a couple mechanisms. First, when coarse insoluble fiber (i.e. wheat bran) transits to the colon, it mechanically irritates the gut lining to the point of stimulating water and mucus secretions.
2. Second, the soluble fibers hold onto water so well (forming the gel-like structure) that it resists dehydration which promotes bowel movement.

                                                              i.      Both mechanisms lead to increased stool water content, resulting in bulky/soft/easy-to-pass stools.

3. Some soluble fibers such as inulin, fructooligosaccharide, and wheat dextrin do not provide a laxative effect, and can in fact be constipating in some people.
4. Staying hydrating and trial and error are typically essential when supplementing with fibers

3. Are there any natural products they can look for to supplement their diet?

1. The best source of dietary fiber is always whole food but supplementation of prebiotic fibers a viable option. Look for products that are from whole food such as:

                                                              i.      Non-viscous soluble fibers such as pectin, inulin, fructooligosaccharides, and wheat dextrin

                                                            ii.      insoluble fibers such as rice or wheat bran

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