Eating More Soluble Fiber Could Help Make Antibiotics More Effective, According to New Research.
When you peek at a nutrition label or a recipe's nutrition information (if you do, that is), what's the first number you seek out? Perhaps protein content? Carbs? Calories? The length of the ingredient list?
All of these details are valid to keep in mind, but regardless of the eating pattern you lean into, there's one very important detail that you might want to prioritize: fiber. Previously, we've shared 10 major health benefits of fiber—including lower risk for heart disease, certain cancers and type 2 diabetes as well as stronger bones and even increased longevity. Not to mention that fiber is essential as part of our overall gut health, and we're learning that our microbiomes are linked to everything from our mental health to our immune systems and so much more.
Now that we know how vital fiber is for so many facets of our well-being, researchers are diving into the "hows" (why it's so impactful) and the "how much-es" (how much of each kind of fiber is best to promote health).
As an overall recommendation, the latest U.S. Dietary Guidelines for Americans recommends a fiber intake based on your daily calorie consumption: 14 grams of fiber per 1,000 calories. With that in mind, they set a daily goal of 25 grams of fiber or more for women and 38 grams or more for men
There's not just one type of dietary fiber, either. There are three:
Soluble fiber: Think of this like a sponge within the digestive tract that "soaks up" fat and cholesterol so they're not absorbed as easily within the body. Sources include barley, oats, beans, lentils, peas, seeds, nuts and some produce (including carrots, berries, artichokes, broccoli and winter squash).
Insoluble fiber: Similar to a broom, this aids in cleaning out the intestines and helps escort food and waste through the digestive system and out of the body through the stool. Get your dose via whole-wheat flour, wheat bran, nuts, beans, cauliflower, green beans and potatoes.
Functional fiber: This is extracted from natural sources or made synthetically, then added back into foods, drinks or supplements. (Those powdered drink mixes are an example of this. Functional fiber, BTW, is the type of fiber least recommended by dietitians since it doesn't come in a whole-food package that also offers vitamins and minerals.)