Facilitated

13| Fiber: Why You (probably) Need More

• The Facility Denver • Episode 13

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Fiber is the unsung hero of gut health, metabolic health, and overall wellness, yet most people are getting only about 15 grams daily when they should aim for 25-38 grams. Functional Nutritionist Kate Daugherty breaks down what fiber is, why it's crucial for health, and practical ways to incorporate more fiber into your diet.

• Two main types of fiber: soluble fiber (oats, seeds, beans) that forms a gel-like substance and insoluble fiber (leafy greens, whole grains) that adds bulk
• Resistant starch acts like fiber and feeds gut bacteria
• Prebiotic fibers found in garlic, onions, asparagus specifically nourish beneficial gut bacteria
• When you don't eat enough fiber, gut bacteria start consuming your intestinal mucus lining
• Fiber slows digestion and helps regulate blood sugar, preventing energy crashes
• Acts as a "bouncer" to escort LDL cholesterol out of the body
• Essential for "phase III" detoxification by binding hormones and toxins for elimination
• Helps balance hormones by removing excess estrogen and supporting insulin sensitivity
• Start by tracking your current fiber intake, then gradually add 5 more grams daily
• For certain gut conditions like IBS or SIBO, specialized approaches to fiber may be needed

If you've been experiencing digestive issues, brain fog, fatigue, or skin problems, consider the Vibrant Wellness Gut Zoomer test to analyze your gut microbiome balance. Visit thefacilitydenver.com for more information.


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Speaker 1:

Welcome to Facilitated, where we bring you real stories, strategies and science from the world of functional medicine. I'm Dr Mitchell Rasmussen, a functional medicine practitioner.

Speaker 2:

And I'm Kate Daugherty, a certified nutritionist. We are the owners of the Facility, a functional medicine clinic here in Denver, Colorado.

Speaker 1:

We help people improve their biology and get out of their own way. We help people improve their biology and get out of their own way. In my view, our work is about getting to know the person with the condition much more than it's about understanding which condition the person has. As I always say, diagnose the biology, not the disease.

Speaker 2:

On this podcast. We break down complex health topics, share real patient cases anonymized, of course and explore cutting-edge wellness strategies so you can make informed decisions about your health. Quick heads up before we dive in this podcast is for education and general information only. We're here to share insights, not to diagnose or treat. So if you're dealing with a health issue, chat with a qualified healthcare provider before making any changes. All right, let's get into it. Hey there, welcome back to Facilitated.

Speaker 2:

I am taking on a solo episode today to talk about something that most people don't get enough of. It's not sleep, it's not hydration and it's not emails that don't require a response. It's fiber. Fiber is the unsung hero of gut health, metabolic health and overall wellness, yet most people are falling way short of what they need. The average person gets about 15 grams of fiber per day. The ideal target is something more like 25 to 38 grams. So today I'm going to break down what fiber actually is, why it's so important and how to get more of it using real food. I think all of you probably have an idea of what fiber is generally, but there's some nuance to it that you might not know or understand.

Speaker 2:

Fiber is actually a type of carbohydrate that your body doesn't digest. It sounds useless, but it's actually doing some of the most important work in your gut. There are two main types of fiber. There's soluble fiber and insoluble fiber. So soluble fiber dissolves in water and forms a gel-like substance in your gut. It helps to slow digestion, stabilize blood sugar and lower cholesterol. You'll find it in foods like oats, chia seeds, flax seeds, beans and fruits. Insoluble fiber is the roughage. It adds bulk to your stool and keeps things moving. So think leafy greens, whole grains and the skins of fruits and vegetables. Then there's resistant starch, which isn't technically a fiber, but it acts like one. Remember, fiber is something that your body doesn't digest and resistant starch is the same. It resists digestion. Anyway, it feeds your gut bacteria and it helps with blood sugar regulation. You'll find it in foods like cooked and cooled potatoes, green bananas and legumes. I also feel like I should mention prebiotic fiber, which is another specific type of fiber that feeds your beneficial gut bacteria. Some of the best sources include garlic, onions, asparagus, leeks, bananas and dandelion greens.

Speaker 2:

Speaking of gut bacteria, let's get more granular about the gut microbiome. That just means the 100 trillion bacteria hanging out in your digestive tract. These little bugs love fiber. In fact, fiber is what feeds them and keeps them alive. When you eat fiber, gut bacteria ferment it into short chain fatty acids like butyrate, acetate and propionate, which helps to reduce inflammation, strengthen the gut barrier and even influences brain function. So if you're not feeding your gut bacteria enough fiber, they'll actually start feeding on the mucus lining of your intestines instead. That's right. Your gut bacteria gets so hungry they start eating you, which is gross. So just another reason to up your fiber game Caveat here.

Speaker 2:

There are some times when we do recommend limiting certain fibers to rebalance the gut bugs by knocking back some of their populations, essentially by starving them out and removing that dietary fiber, and I will get into that. So fiber isn't just good for gut health. It also plays a role in blood sugar regulation, cholesterol management, detoxification and even hormone balance. I'm going to break down each of those, starting with blood sugar and metabolism. Fiber helps to slow digestion and it minimizes blood sugar spikes. This is why fiber-rich carbs like lentils or whole grains, aka complex carbs, don't send your glucose levels skyrocketing the way that processed carbs or simple carbs do. You may have heard me say put some clothes on your carbs. Fiber is one of those clothing items that will blunt a glucose response because it slows the absorption of sugars. So this is very relevant if you're someone who struggles with hanger or energy crashes after eating. If you do find yourself starving two hours after a meal or needing a nap after lunch, chances are your blood sugar roller coaster needs some smoothing out, and fiber is one of the best tools for that job. Pairing your carbs with fiber, along with protein and healthy fats, or choosing more fiber-rich carbs, helps to keep your energy steady, your hunger in check and your mood a lot more pleasant. Next time your girlfriend is moody and needs a snack, just do yourself a favor make sure it has some fiber. Cool, that's a real world action. Step right there, okay.

Speaker 2:

Next big interplay is cholesterol. Fiber binds to cholesterol and it helps your body to eliminate it. Specifically soluble fiber, again found in foods like oats, beans, flax seeds and cruciferous vegetables. It binds to cholesterol in your digestive tract and it helps to usher it out of the body. Think of it like a bouncer at a nightclub, kicking out the LDL the bad cholesterol before it can clog up your arteries. If your doctor has ever suggested statins, fiber is basically nature's version. If I have a patient with elevated cholesterol. Increasing fiber is always the first change I make, and then we'll retest and make sure that they're moving in the right direction. But small changes here can make a huge impact over time.

Speaker 2:

All right, let's shift gears again into detoxification. When we talk about detox, I know it can sound like one of those buzzy wellness terms to sell you on a specific program, but here's the thing your body already has an incredible detox system in place. Your liver processes and packages up toxins and excess hormones, like estrogen, so they can be excreted. But if you're not eating enough fiber, those toxins can get reabsorbed instead of eliminated. So fiber is the crux of what we call phase three detoxification. It binds the biotransformed chemicals hormones and escorts them out of the body in your poop. So remember that bouncer analogy I gave for LDL. Yeah, fiber is that phase three. Let's escort you all the way out.

Speaker 2:

Optimal liver function, or optimal detox, also requires a healthy gut microbiome. So this gets a little bit more complicated. I won't get deep into it here, but just know that fiber isn't just doing the dirty work, it's also setting your liver up to succeed. I do want to circle back to hormone balance, though.

Speaker 2:

Fiber helps to regulate hormone levels in several ways. First, by binding excess hormones. This is a big one. Excess estrogen in the body can lead to symptoms like heavy periods, irritability, even certain types of breast cancer. Fiber helps by binding to estrogen in the gut, preventing it from being reabsorbed and escorting it out. So when you eat fiber-rich foods, especially cruciferous vegetables like broccoli, cabbage and Brussels sprouts, you're helping your body to clear out excess estrogen efficiently. Secondly, it helps by supporting insulin sensitivity. Yes, insulin is a hormone too. Fiber plays a role in balancing insulin. This is the hormone that's responsible for regulating blood sugar. High fiber intake helps improve insulin sensitivity, which is particularly important if you're dealing with PCOS or are at risk for diabetes. The more fiber you eat, the better your insulin can do its job of regulating blood sugar, which can help balance your hormones overall.

Speaker 2:

And then we have cortisol, the stress hormone. It's no surprise that stress and hormonal imbalance often go hand in hand. When we're stressed, our bodies pump out cortisol, which is again the stress hormone. So chronic stress, ongoing, unigated, means that your cortisol levels can be out of whack, leading to weight gain, fatigue, even hormonal imbalance, meaning sex hormones or thyroid hormones. Well, we know that fiber can help regulate cortisol levels, particularly when combined with healthy fats and proteins. Eating fiber-rich foods don't just help you feel less bloated, but it can also help you manage stress, to put a bow on the hormone stress detox conversation. When you combine fiber with other hormone supporting foods like healthy fats, protein and phytonutrients, you're giving your body the tools it needs to detox, balance hormones well. Fiber helps flush out excess hormones, reduces inflammation and promotes gut health. So if you're feeling out of balance or just want to support your body's natural detox processes, fiber is an essential piece of the puzzle and very low risk and a low cost intervention. Okay, still with me.

Speaker 2:

One more big caveat, and it's related to gut health I mentioned earlier. Not all fiber works for everyone. If you have a certain gut issue, like IBS or SIBO, you may not tolerate certain fibers. Well, the key is finding the right types of fiber and the amounts for your system. So if you're someone who struggles with bloating, certain fermentable fibers may make that symptom worse. This is when I have a patient lean into lower fermentable fiber. Options like seeds or cooked vegetables tend to be much easier to tolerate, and we may do periods of avoidance of other fermentable fibers like wheat, bran, inulin, fructans and oligosaccharides.

Speaker 2:

This is the low FODMAP diet. All right, landing the plane. Most people need more fiber. If you're not sure how much fiber you're getting, just track it for a few days. You might be surprised. The goal is at least 25 grams per day for women, 38 grams for men, or about 14 grams per 1,000 calories, sometimes more. But start by logging your meals and checking your fiber intake. You can use an app calculator, like I really like the app Macros first, or just keep a running log on your phone or notepad using the food labels and Google searching the common foods you're eating, or notepad using the food labels and Google searching the common foods you're eating. If you're consistently falling short, challenge yourself to add just five more grams per day. Maybe that's an extra handful of nuts, a sprinkle of seeds or simply swapping white rice for quinoa. Those small changes will add up Plus. I certainly don't want you going from 10 grams to 40 grams overnight. That in itself is a recipe for uncomfortable gas and bloating.

Speaker 2:

For long-term consistency and to easily hit those fiber goals, I recommend simply adding in fiber-rich foods to what you're already eating. I'm all about nutrition inclusion versus exclusion. So this is simple. It means sprinkling seeds on salads or stir fries, mixing beans into ground meat or soups, or just adding extra veggies to anything sweet or savory. Another helpful method is swapping out lower fiber foods for their high fiber friends. Choose berries instead of grapes, choose oatmeal instead of Cheerios, choose lentil pasta instead of regular pasta. I always prefer whole foods as the standard, but sometimes supplemental powders like psyllium husk or sunfiber can be helpful additions in that initial phase of increasing dietary intake.

Speaker 2:

All right, I made it. You made it, if you're still listening. Fiber is essential for gut health, metabolic health, cardiovascular health and hormone health, among other things, but most people aren't getting enough. My challenge is to try adding five more grams of fiber per day this week. If you've got fiber questions or there's another topic you want me to talk on about questions, or there's another topic you want me to talk on about, dm me over on Instagram at the facility, denver. I would love to hear from you. I did ask chat GPT to give me a sign off and the best thing we're working with now go forth and fiber up.

Speaker 2:

Hey, it's Kate popping in with a quick gut check. If you've been dealing with symptoms like bloating, gas, constipation, diarrhea or just that unpredictable digestion roller coaster. Your gut microbiome might be waving a big red flag, but sometimes the gut sends signals that aren't so obvious, like brain fog, fatigue, skin rashes, acne breakouts or even unexplained joint pain. Yep, your gut is connected to all of this. Here's where the Vibrant Wellness Gut Zoomer comes in.

Speaker 2:

It's a comprehensive stool test that dives deep into your gut bacteria balance, inflammation and other hidden troublemakers. Inflammation and other hidden troublemakers. Think of it as your gut's personal report card, showing you exactly what's going on and guiding you toward targeted fixes. So if you're feeling off whether it's digestive symptoms or those nagging non-gut issues that just won't quit this test can really help uncover what's behind the scenes. And if you want help interpreting your results or figuring out the next steps, we're here to help turn those insights into action. If your gut's been acting up or your energy and skin aren't quite right, the Vibrant Wellness Gut Zoomer might be exactly what you need. You can find more information and order your at-home test kit today on our website, thefacilitydenvercom.