Fiber: The Most Underrated Nutrient in Your Diet
If there were a supplement that reduced your risk of heart disease, diabetes, and colorectal cancer while improving digestion and helping with weight management, it would be a blockbuster drug. That substance exists and it is called fiber. Yet 95 percent of Americans do not meet the minimum recommended intake. Fiber is the part of plant foods that your body cannot digest. While this might sound useless, it performs essential functions throughout your digestive tract. Soluble fiber dissolves in water to form a gel that lowers cholesterol and slows glucose absorption. Insoluble fiber adds bulk to stool and speeds its passage through your colon, reducing the time that potential carcinogens are in contact with your intestinal lining. Both types are associated with reduced disease risk. Fiber is also the primary food source for your gut microbiome. When gut bacteria ferment fiber, they produce short-chain fatty acids including butyrate, which is the main fuel source for the cells lining your colon. Butyrate has anti-inflammatory properties and may protect against colon cancer. High-fiber foods are also typically lower in calories and more filling, making weight management easier without conscious calorie restriction.
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