Olivia Stevenson, Nutrition Assistant
Social media has been obsessed with gut health recently, and wellness products and influencers promise quick fixes. Fortunately, you don’t need fancy branding or supplements to balance gut health, just a good old-fashioned fiber-rich diet.
Supporting digestive, overall health
Fiber plays a crucial role in preventing chronic diseases and supporting digestive health, yet it remains one of the most under consumed nutrients in the American diet. Current dietary guidelines recommend that most adults aim for about 14 grams of fiber per 1,000 calories consumed—roughly 25 grams per day for women and 38 grams per day for men.2
Despite these recommendations, national intake data reveal that the average American consumes only 16 grams of fiber per day. Low fiber diets come with an increased risk of many diseases including heart disease, type 2 diabetes and colorectal cancer. 3
Fiber factoids
We naturally consume fiber through such foods as fruits, veggies (particularly legumes), and whole grains.
The body digests soluble and insoluble fiber differently than it does other nutrients in an important way. Fiber feeds the “good” bacteria that produce beneficial compounds crucial for maintaining a healthy gut, supporting immune function, aiding in the absorption of nutrients, reducing inflammation, and even influencing mood and brain health.
- Soluble fiber dissolves in water to form a gel that helps to slow digestion, keeping blood sugar steady and lowering cholesterol.
- Insoluble fiber attracts water to your stool, which prevents constipation, helping the bulk of your stool to easily pass through the intestines.
Better food, better student
The good news is, it’s easy to add more fiber to your day.
Top your morning oatmeal with berries or sliced banana, snack on apple slices with peanut butter, add beans or lentils to salads and wraps, choose whole grain bread or pasta, and keep raw veggies like carrots or bell pepper sticks handy for quick snacks.
Overall, adding more fruits, vegetables, legumes, and whole grains to your diet can make a real impact on how you feel daily, and can even help make you a better student.
- Better focus. Fiber helps you stay full and energized longer so you can focus better when studying without needing to run out for a snack.
- Stable energy levels. By regulating blood sugar, you’ll stay more alert in class.
- Strong immunity. Feeding gut bacteria supports your immune system, especially important during cold and flu season.
Sources:
- Fu J, Zheng Y, Gao Y, Xu W. Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms. 2022;10(12):2507. Published 2022 Dec 18. doi:10.3390/microorganisms10122507
- Esther Ellis, MS, RDN, LDN. “Dietary Fiber.” Academy of Nutrition and Dietetics: Eatright.Org, 3 Nov. 2020, www.eatright.org/health/essential-nutrients/carbohydrates/fiber.
- oy MK, Goldman JD. Fiber intake of the U.S. population: What We Eat in America, NHANES 2009–2010. In: FSRG Dietary Data Briefs [Internet]. Beltsville (MD): United States Department of Agriculture (USDA); 2014 Sep. Dietary Data Brief No. 12. Available from: https://www.ncbi.nlm.nih.gov/books/NBK589559/