There’s nothing sexy about fiber. Compared to topics such as adaptogens and medicinal mushrooms, fiber is not the cool kid on the block. We think fiber is the unsung hero of the health space. If utilized correctly, fiber can actually make you feel more vibrant, energized, and lighter than you could imagine.
What is fiber exactly? Fiber, dietary fiber to be exact, is the indigestible part of plants also known as roughage. Dietary fiber can be categorized as soluble fiber, insoluble fiber, or as containing both.
Soluble fiber dissolves in water and binds with fatty acids, therefore prolonging stomach emptying and encouraging a slower release of sugar into the system. Soluble fiber helps regulate blood sugar, lower cholesterol, and encourage weight loss. Soluble fiber is also quickly fermentable, therefore promoting the growth of beneficial flora. Good sources of soluble fiber include oats, flax seeds, fruit, and psyllium husks.
Insoluble fiber, on the other hand, travels through our intestines mostly intact. It has the ability to push bulk through the intestines, therefore preventing constipation and removing toxic waste. Due to being nonviscous, insoluble fiber has a slower fermentation period, which may provide the best protection against colon cancer. Good sources of insoluble fiber include fruit and vegetable skins, dark leafy vegetables, seeds, and nuts.
The national average for fiber intake a day is only 10-15 grams; the recommended amount is ~25 to 40 grams per day!
Here are 4 reasons why we should be including more fiber in our diets:
- Better gut flora. Studies have shown that the more fiber you eat on a daily basis, the less homogenous your gut bacteria will be. And in this case, the more bacteria, the better! Natural fiber is the main source of food for gut microbes. New studies show that when there is not enough fiber in the intestines, the microbes begin to munch on the mucus that lines the intestines. It is no surprise that this causes inflammation in the gut. The more fiber, the more food you’re feeding those beneficial microbes, which support bowel health and regularity.
- Better immune system. When fiber enters the digestive system, it is broken down into short-chain fatty acids, which hugely boost the immune system, thus fighting off free radicals and allergens. Just note that when increasing fiber intake, you must increase your water intake as well. Fiber can have the opposite effect of causing indigestion, if not accompanied by lots of water.
- Weight loss. When wet, soluble fiber turns into a gel-like consistency that keeps food from moving from your stomach to your intestines too fast. This means continued feelings of fullness for longer plus a slower release of sugar into the bloodstream. These two things combined means any pangs of hunger will subside as your stomach will tell you that you are still satisfied!
- A focus on fiber means a focus on real food. What is the easiest way to consume more fiber? Eat more fruits and vegetables. Throw an apple in your bag as a snack or chop up some kale to accompany your dinner. It’s easy to hit 25 grams when you’re sticking to shopping mostly in the produce aisle (and us, of course). And what comes with eating more whole foods? A whole plethora of vitamins, minerals, and antioxidants. It’s a win-win.
We utilize a variety of soluble and insoluble fiber sources in all of our meals to support this— a sprinkling of hemp hearts or chia seeds on our smoothie bowls, legumes in our salads, oats in our breakfasts and snacks, and fiber-rich fruits and veggies in all meals. Eating just one, plant-based day of Thistle meals + a Thistle snack, you will consume on average 40-45 grams of fiber."
There’s nothing sexy about fiber. Compared to topics such as adaptogens and medicinal mushrooms, fiber is not the cool kid on the block. We think fiber is the unsung hero of the health space. If utilized correctly, fiber can actually make you feel more vibrant, energized, and lighter than you could imagine.
What is fiber exactly? Fiber, dietary fiber to be exact, is the indigestible part of plants also known as roughage. Dietary fiber can be categorized as soluble fiber, insoluble fiber, or as containing both.
Soluble fiber dissolves in water and binds with fatty acids, therefore prolonging stomach emptying and encouraging a slower release of sugar into the system. Soluble fiber helps regulate blood sugar, lower cholesterol, and encourage weight loss. Soluble fiber is also quickly fermentable, therefore promoting the growth of beneficial flora. Good sources of soluble fiber include oats, flax seeds, fruit, and psyllium husks.
Insoluble fiber, on the other hand, travels through our intestines mostly intact. It has the ability to push bulk through the intestines, therefore preventing constipation and removing toxic waste. Due to being nonviscous, insoluble fiber has a slower fermentation period, which may provide the best protection against colon cancer. Good sources of insoluble fiber include fruit and vegetable skins, dark leafy vegetables, seeds, and nuts.
The national average for fiber intake a day is only 10-15 grams; the recommended amount is ~25 to 40 grams per day!
Here are 4 reasons why we should be including more fiber in our diets:
- Better gut flora. Studies have shown that the more fiber you eat on a daily basis, the less homogenous your gut bacteria will be. And in this case, the more bacteria, the better! Natural fiber is the main source of food for gut microbes. New studies show that when there is not enough fiber in the intestines, the microbes begin to munch on the mucus that lines the intestines. It is no surprise that this causes inflammation in the gut. The more fiber, the more food you’re feeding those beneficial microbes, which support bowel health and regularity.
- Better immune system. When fiber enters the digestive system, it is broken down into short-chain fatty acids, which hugely boost the immune system, thus fighting off free radicals and allergens. Just note that when increasing fiber intake, you must increase your water intake as well. Fiber can have the opposite effect of causing indigestion, if not accompanied by lots of water.
- Weight loss. When wet, soluble fiber turns into a gel-like consistency that keeps food from moving from your stomach to your intestines too fast. This means continued feelings of fullness for longer plus a slower release of sugar into the bloodstream. These two things combined means any pangs of hunger will subside as your stomach will tell you that you are still satisfied!
- A focus on fiber means a focus on real food. What is the easiest way to consume more fiber? Eat more fruits and vegetables. Throw an apple in your bag as a snack or chop up some kale to accompany your dinner. It’s easy to hit 25 grams when you’re sticking to shopping mostly in the produce aisle (and us, of course). And what comes with eating more whole foods? A whole plethora of vitamins, minerals, and antioxidants. It’s a win-win.
We utilize a variety of soluble and insoluble fiber sources in all of our meals to support this— a sprinkling of hemp hearts or chia seeds on our smoothie bowls, legumes in our salads, oats in our breakfasts and snacks, and fiber-rich fruits and veggies in all meals. Eating just one, plant-based day of Thistle meals + a Thistle snack, you will consume on average 40-45 grams of fiber."
