If you’ve ever been told you need to “eat more fiber,” you’re far from alone.
From helping with digestion to blood sugar management and weight management, fiber is a vital element of overall health. Unfortunately, many people aren’t eating enough fiber-rich foods to give the body what it needs.
“A lot of us eat too many processed foods and not enough fiber-rich items,” said SSM Health general surgeon Dr. James Drake. “It’s worth having a conversation with your care team to see what may help you to get more fiber into your body.”
Knowing where to begin with fiber intake can be a little tricky, but SSM Health providers across a variety of departments are happy to help.
Why does fiber matter?
One of the biggest reasons fiber gets so much attention is its connection to digestive health. Dr. Drake regularly sees patients dealing with stomach pain, and sometimes fiber can help make the difference.
“Good bacteria in your digestive system rely on fiber as a source of energy,” Dr. Drake said. “In return, the system makes nutrients your body needs to function properly.”
Fiber helps the stomach to be nourished with beneficial bacteria. It also helps to regulate bowel movements and can help to keep gastrointestinal illnesses away. While fiber is best known for its digestive benefits, its impact goes far beyond the stomach. A fiber-rich diet may can help to lower cholesterol levels, support healthy blood pressures, promote a healthy weight by keeping the body full longer, and reduce inflammation.
Understanding fiber
Not all fibers work the same way. There are two main types of fiber, and both play an important role in how the body feels and functions.
- Soluble fiber dissolves in water and forms a gel-like substance in the stomach. It can help slow digestion, stabilize blood sugar, and lower cholesterol. Common sources include foods like beans, bananas, and oats.
- Insoluble fiber adds bulk to stool and helps food move through the digestive tract more efficiently. Common sources include whole grains, seeds (like chia or flax), and fruit and vegetable skins.
“A balanced diet should include enough of both fiber types,” Dr. Drake said.
What can you do?
Making small changes, like eating more whole fruits, vegetables and whole grains can make a big difference over time. For those who struggle to meet their fiber needs through nutrition alone, fiber supplements may be an option.
“Psyllium husk is a natural, plant-based fiber that can support digestive health,” Dr. Drake said. “When mixed with water, psyllium forms a gel-like substance that helps maintain regular bowel movements.”
It’s important to note that with psyllium husk use, consistency and hydration are key. Without enough water intake, the supplement can lead to constipation instead of relief.
Next steps
If you’re unsure about how much fiber you need or the best way to increase intake, you don’t have to figure it out on your own.
“Don’t be shy about sharing information on your stomach pain or bowel habits,” Dr. Drake said. “Your care team can help to create an individualized plan to help you feel your best.”
Get started today by scheduling an appointment through MyChart or by visiting www.getcare.ssmhealth.com/find-a-doctor.
