Feeling full throughout the day begins with consuming satiating calories. This approach helps you meet your daily needs and reduces the potential for overeating. It also manages intense hunger and tones down an immediate need to eat (usually whatever you can find first). I recently wrote about the role of protein in feeling full and satisfied throughout the day. The other key nutrient in this conversation is filling fiber.
Soluble Fiber
There are two types of fiber, soluble and insoluble. Soluble fiber is found in oat bran, nuts, seeds, beans, lentils, peas, and some fruit. When we ingest soluble fiber, we feel full. During digestion, soluble fiber absorbs water and turns to gel. This has a positive impact on appetite control by slowing digestion. Additionally, when we consume soluble fiber, our stomach stretches and communicates a sense of fullness, which may help us eat less.
Insoluble Fiber
Insoluble fiber is found in wheat bran, whole grains, and vegetables. It digests quicker than soluble, which diminishes its effect on appetite control, but enhances its impact on digestive health. A balanced diet includes all fibers, so that we benefit from a sensation of fullness, while also maintaining gut health.
Daily Fiber Needs
The Dietary Guidelines for Americans (DGA) report that over 90% of women and 97% of men don’t consume enough fiber. According to the DGA, this is likely due to poor intake of whole grains, fruits, and vegetables. The DGA recommend the following fiber guidelines for adults:
Women, 18-50: 25 to 28 grams per day
Women, 51 and older: 22 grams per day
Men, 18-50: 31 to 34 grams per day
Men, 51 and older: 28 grams per day
It’s important to note that adequate hydration is essential for digesting fiber. Pay close attention to your fluid intake as you add fiber to your diet.
Fiber and Heart Health
High-fiber foods help lower LDL (“bad”) cholesterol and improve blood sugar levels. It’s beneficial to seek natural fiber from whole grains, nuts, seeds, fruits, and vegetables. These fiber sources provide antioxidants and other essential nutrients. However, the FDA includes some synthetic fibers in its definition of beneficial fiber. Synthetic fibers are commonly found in packaged products and add to your daily fiber consumption. Choose Guiding Stars earning foods to ensure you’re adding nutrient-dense, fiber-rich foods to your diet.
Fiber and Gut Health
Insoluble fiber is beneficial for maintaining regularity and digestive health. Make insoluble fiber from bran, fruit, vegetables, or psyllium (either in supplements or added to foods) part of your regular diet. Your gut also benefits from prebiotic fiber, found in both soluble and insoluble fiber. Prebiotic fibers are broken down in the gut by our gut microbes (bacteria). These fibers essentially serve as “food” for our gut bacteria and allow it to flourish. Include probiotics in your diet through food, beverages, or supplements to add beneficial bacteria to your gut. Then seek prebiotics to help them grow further.
Add fiber to your day with these nutritious and satisfying recipes.
