Research proves that the average American diet is deficient in fiber: only about 5 percent of the U.S. population consumes enough fiber. According to the Institute of Medicine, fiber needs vary according to age and gender. The recommended total fiber intake (soluble plus insoluble) ranges between 21 to 25 grams for adult females. For adult males, the recommendation is 30 to 38 grams daily. As you will read later in this book, fiber provides the substrate for good bacteria to thrive.
There are two types of fiber—soluble and insoluble—and a healthy diet will include both. Soluble fiber dissolves in water while insoluble does not. Examples of soluble fiber include apples (apple skin), barley, carrots, citrus fruits, oats, beans, and psyllium. When soluble fiber is combined with water, it creates a gel that can improve digestion and bind and reduce cholesterol and blood sugar levels. Insoluble fiber bulks the stool and helps promote regularity. It also binds toxins for excretion from the stool. Examples include wheat (unless gluten-sensitive, then use buckwheat instead), beans, cauliflower, and many vegetables, such as leafy greens. Most plants have a combination of the two types of fiber but vary in their amounts.
A study published in Nutrients looked at how dietary fiber affected zonulin levels (a marker of leaky gut) in people with non-alcoholic fatty liver disease. In the study, three portions of vegetables and two portions of fruit were introduced to the patients’ diet to include insoluble and soluble foods. Overall, the dietary intake increased from 19 grams daily to 29 grams daily. There was an improvement in blood zonulin levels by nearly 90 percent, suggesting improvement in leaky gut. In addition, there was a significant improvement in liver enzyme levels.
Conclusion
Gradually increase high-fiber foods in your diet for gut and whole-body health. You need a substantial amount of fiber to attain great health.
Adapted with permission from Dr. Stengler’s bestselling book The Holistic Guide To Gut Health (Hay House Publishing)
