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BCMS ALLIANCE

Focus

on Fiber

By Taylor Frantz, RDN, LD
BCMS Alliance President-Elect One of the first things people ask me when they find out I am a registered dietitian is “what’s
the best diet out there” or “how do I lose weight?” While it is nearly impossible to give one simple
answer, as nutrition is highly individualized, one of my favorite nutrition tips is to eat fiber.
Put simply, fiber is all the parts of plant-based foods that the body cannot break down and use
for energy. Fruits, vegetables, legumes and whole grains all contain fiber. Although it provides
no energy, vitamins or minerals, fiber is essential for optimal gut health, and is a very underap-
preciated nutrient.
Fiber blocks absorption of dietary cholesterol and reduces serum LDL levels, which experts
believe may help prevent heart disease. Additionally, fiber helps slow the overall process of diges-
tion. This makes you feel fuller for a longer period of time and can prevent the urge to overeat. It
also can prevent unnecessary snacking, which can lead to weight gain and obesity. This slowing
of digestion also helps control spikes in blood sugar levels which is key in the prevention and
management of type 2 diabetes.
But, let’s not forget fiber’s most well-known contribution to digestive health. Fiber is what
keeps you regular. Fiber comes in two forms: insoluble and soluble, but both help with stool con-
sistency and motility. While it may not be the most glamorous topic, constipation prevention is
so important. Chronic constipation can lead to hemorrhoids, anal fissures, incontinence, colonic
and urologic disorders, to name a few. To add even more to fiber’s list of accomplishments, several
studies have even shown a preventative relationship between the adequate consumption of dietary
fiber and the development of several types of cancer.
Sadly, most Americans do not eat anywhere close to the recommended amount of fiber every
day. In general, women should consume a minimum of 25 grams of fiber per day and men should
aim for 38 grams per day.

Tips for increasing your fiber:
• Consume fruits with the peel on. A medium apple with the skin on has double
the fiber of a peeled one.
• Enjoy smoothies instead of juice. Smoothies blend the fruit or vegetable and retain
valuable fiber. Juice strains out the fiber, leaving just the sugar.
• Add ground flaxseed to oatmeal or cereal for a fiber boost.
• Add beans to salads or soups.
• Add oats to your baked goods.
• Try whole grain breads rather than white bread.

Easy changes or additions to your diet can make a big difference in your gut health and overall
quality of your life. Get into the habit of creating more-plant based meals, and you will start to
enjoy the many benefits of fiber.

Taylor Frantz is the President-Elect of the BCMS Alliance.

12 SAN ANTONIO MEDICINE • May 2021