You’ve probably heard that fiber is an essential part of a healthy diet. It’s true, but do you know why fiber is such an important aspect of your diet? As with most topics in nutrition, there is a simple answer and a complex answer. This post will provide a simple explanation of the different types of fiber, their benefits, and actionable advice on how to balance your fiber intake to take advantage of fiber’s benefits. I’ll touch on the more detailed aspects of fiber only when it’s relevant for actionable advice.
What is fiber?
Fiber is a unique kind of carbohydrate because unlike other carbs which are broken down into sugar in the body, fiber passes through the body undigested. As it passes through the body, it helps to regulate many of our body’s circulatory and digestive systems.
Two types of fiber
There are two types of fiber; soluble and insoluble. It’s important to get both in your diet, luckily most whole food sources contain both types.
The soluble form dissolves in the body creating a gel that improves the digestive process and reduces blood cholesterol. You can find soluble fiber in oats, nuts, and apples.
Insoluble fiber is the one that people politely say helps keep them “regular”. Insoluble fiber doesn’t dissolve in water, rather it attracts water to your bowels and helps smooth digestion from beginning to end (ahem). You can find this form in many vegetables like cucumbers, celery, and tomatoes.
Benefits of fiber
- Better heart health. Soluble fiber is linked to reducing overall blood cholesterol by lowering low-density lipoprotein, the bad type of cholesterol. Lowering your blood cholesterol means better heart health overtime.
- Controlled energy levels. Fiber can help to slow the absorption of glucose and carbohydrates and keep blood sugar steady. This helps to normalize energy levels throughout the day. Normalizing your blood glucose is key to avoiding diabetes.
- Happier gut: Together, soluble and insoluble fiber help improve the digestive process and nutrient absorption. It’s simply more comfortable to live with a properly functioning gut. Plus, your gut health goes beyond digestion; a happy gut supports your mood, energy levels, brain function, and immunity.
- Full for longer. High fiber foods tend to be more filling than low fiber foods which means you stay full for longer. Healthy appetite control means less overeating which in turn helps your heart health, digestion, and energy levels!
How much fiber do you need?
- Women: 21-25 grams
- Men: 30-38 grams
How to get more fiber
The best way to eat more fiber at breakfast is to remove processed foods (processing actually lowers naturally occurring fiber in foods) and focus on whole, plant-based foods.
- Oats and whole grain products
- Nuts and seeds
- Fruits and vegetables
- Beans, peas and legumes
How much fiber is in a Brave Breakfast?
Each Brave Breakfast contains 12-14 grams of fiber which delivers anywhere from 37 - 67% of your recommended daily dose of fiber in just one pack.
Brave’s hallmark gut-health ingredients are centered on fibers and plant-based fats including:
- Oats: a source of prebiotic fiber. Our bodies don’t digest them, but our healthy gut bacteria thrive on them. Brave for breakfast delivers nutrients for the gut bacteria we want to keep thriving for so we can feel our best.
- Seeds: In addition to their fiber content, chia, hemp, and pumpkin seeds are rich in unsaturated fats that are shown to enhance your gut health.
- Dried Fruit: a little bit of sweetness with a fiber punch! Dried fruit contains soluble fibers that keep you regular without the added sugar.
Support your longevity with the nutrients that help your gut health flourish. Brave is your 30-second solution for a breakfast that cultivates a healthy gut microbiome.
Dietary fiber rich flavor hack
Looking to transition from a low-fiber instant breakfast to Brave? We recommend Apple Spice for the warm cinnamon flavor you already love, with all the added gut-health benefits you’ve been missing.