Low-Carb Diet & Fiber Intake Info

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Fiber: 
Fiber comes from plant food and can be digested by human beings.  It passes through our digestive systems without being broken down and absorbed into our bloodstreams as other food components are.  

Is It True that Low Carb Diets Are Low in Fiber?: It is a common misconception that reduced carbohydrate diets are automatically low in fiber. In fact, most non-starchy vegetables and low sugar fruits are quite high in fiber, and a well-constructed low carb diet emphasizes vegetables and other sources of fiber. Most people, at least in the US, don’t get close to the recommended amounts of daily fiber, no matter how many carbs they are eating or not eating! 

The Different Types of Fiber

Fiber has three different properties that matter to human health. The property most nutritionists talk about is solubility, the ability to disperse in water. Soluble and insoluble fiber are the labels most commonly used to describe fiber. 

Why Is Fiber Good For You?  When people think of the benefits of fiber, they usually think of preventing constipation. It’s true that fiber bulks up our stool and tends to make people more “regular.” There are other benefits to fiber besides preventing constipation.  Fiber can also help lower the impact that starches & sugars have on your blood glucose,   which is obviously very good when on a low carbohydrate diet.

How Much Fiber Should a Person Eat?: Most adults should consume between 25-40 grams of fiber per day , and that 20-30% of the total fiber intake be soluble fiber. Researchers who study the diets of our prehistoric ancestors say that they ate upwards of 100 grams of fiber per day, so we probably can handle very high amounts of fiber without difficulty.

What is Soluble Fiber?:

A lot of soluble fiber is viscous, allowing it to absorb and hold water, forming a gel. This type of soluble fiber actually slows digestion down. Because of this, it has a tendency to stabilize blood glucose, and permit better absorption of nutrients. It tends to reduce blood cholesterol. It also increases satiety, so people aren’t inclined to eat as much. Peas, oatmeal, berries, apples, and some nuts are all sources of soluble fiber. 

What is Insoluble Fiber?:

Insoluble fiber is what we usually think of when we think “fiber” or “roughage”. Most vegetables and other sources like wheat bran are insoluble.  It is tough, and doesn’t easily break down. Insoluble fiber tends to increase the “speed of transit” through our digestive systems, and increases regularity of bowel movements.

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