Let's Talk...Fiber (part 2)!
The reason we hear about fiber so much is due to the fact that most of us are not getting our recommended daily dose (less than 3% of Americans achieve the recommended amount). The daily recommendation is 25-30g for women and 30-38g for men. Most of us get under 15g. Fail! I literally tell all my patients it’s virtually impossible to overdose on fiber, and I recommend it to pretty much all of them! There are 2 types of fiber…soluble and insoluble. Soluble fiber dissolves in water and helps to bulk stool. Insoluble fiber does not absorb water and moves waste quickly through the intestines. Fun fact…fruits and veggies are both types…the fleshy inner parts are soluble, while the skins are insoluble!
The obvious choices to acquire fiber are through natural means (fruits and veggies, legumes, oats, etc.), but if supplementation is needed, I steer towards soluble, viscous forms (forms a gel/slows transit time). This for me is psyllium husk, which is the active ingredient in Metamucil. I rarely, if at all recommend Benefiber (wheat dextrin is the active ingredient if you were wondering). Both of these can help with toilet-time in different ways, but I’m not going to get into that today. There is so much info on this, and I could talk for hours about it, but I’ll leave it at that for today! If you have any questions or want more info comment below!