Why Fiber Deserves a Seat at the Table

By Sierra Hollar, Kootenai Health Family Medicine Residency

We have all heard that fiber is an important part of a healthy diet, but what is it? And what does it do?  Fiber comes from plant foods and helps with the digestive process. It also supports heart health, blood sugar control, and overall wellness.

One of the biggest benefits of fiber is stool consistency. Fiber adds bulk to stool and pulls in water. That means it can help make hard stools softer and makes loose stools more formed. This can prevent constipation, reduce straining, and lower the risk of problems like hemorrhoids and diverticulosis. It can also help with chronic diarrhea.

Fiber is also good for your heart. Diets high in fiber can help lower “bad” cholesterol, which reduces the risk of heart disease and stroke (up to 40-50% compared to low fiber diets!).

Another benefit is blood sugar control. This can help people with diabetes or those at risk of developing it feel more stable and energetic throughout the day.

Good sources of fiber are often affordable and can be found locally. Beans, lentils, oats, whole-grain bread, brown rice, apples, carrots, and potatoes with the skin are all great options. Think of fruits, veggies, beans, nuts, and whole grains like oats.

It is also easy to add fiber supplements (Benefiber, Metamucil, Citrucel, etc) to your daily routine. Staying hydrated with a high fiber diet will help prevent gas and bloating that may peak about 2-3 weeks after starting a fiber-rich diet. This will improve over a couple of days as your body, and good gut bacteria, get used to all this healthy fiber.

If you have IBS, history of bowel obstruction, or history of diverticulitis you may be one of the few patients that should be cautious with fiber supplementation. If you have questions, chat with your doctor.