Fiber

Fiber is essential for the health of your stomach and digestive system. Modern eating habits tend to be very low in fiber compared to traditional diets. Although modern nutritionists suggest we should eat around 25 grams of fiber per day, our ancestors (even the hunters) probably ate far more fiber. I recommend more than the guideline level to ensure the health of our digestive system.

We need to consume both soluble and insoluble types of fiber.

Soluble fiber attracts water and forms a gel as it passes through, which effectively lubricates the digestive system and lower intestine. Adequate soluble fiber is essential for stomach health, and some types are known to lower the risk of heart disease and type 2 diabetes. Soluble fiber is present in high quantities in oats, barley, nuts, seeds, beans, lentils, peas, leeks, onion, garlic, bananas, blueberries, apples and asparagus (and in lower quantities in many other vegetables and fruits).

Insoluble fiber is important too. It adds bulk to our food and helps to fight diseases of the stomach and intestines. Most plants contain some insoluble fiber in their leaves, roots and in the skins of their seeds or fruits. Good sources of insoluble fiber include whole grains, beans, peas, lentils, berries, apples, seeds and fibrous leafy plants.

All forms of fiber are forms of starch, and therefore fall into the category of carbohydrates. But unlike sugars and digestible starches, fiber does not contribute much energy to the body’s system. Fibers are starches with almost zero calories. A plentiful intake of fiber helps the body manage its overall caloric food consumption—and therefore your weight.

The human digestive system cannot digest fiber efficiently, but some strains of stomach microbes can consume fiber and make good use of it. They are able to extract the energy locked in the fibers, and they use that energy to grow and multiply. The valuable chemical by-products of that conversion process may be another reason why consuming fiber boosts health, according to this Scientific American article. The more fiber-loving microbes we cultivate, the healthier we become.