What Does a High-Fiber Diet Look Like?

What is fiber? Why is it good for me? How can I go about adding more fiber to my diet? How much is enough? Here, Beijing United Family Hospital (BJU) Clinical Dietitian Lynn Zhang answers all these questions and more.

You probably hear all the time that fiber is good for you and that you should make sure you eat enough of it. For one thing, increasing your fiber intake can decrease your risk of developing diverticular disease/diverticulitis. Eating lots of fiber is also great because clinical evidence shows that high fiber consumption is helpful for bowel health, relieving constipation, optimizing gut microbiota, balancing blood sugar, promoting weight control, lowering blood cholesterol levels, and protecting heart health.

Dietary fiber is a nutrient that mostly found in non-animal produce, including grains, legumes, fruits, and vegetables. There are two forms of fiber: water-soluble fiber (such as fiber from grains, beans, and fruits) and water-insoluble fiber (such as vegetable fibers and wheat bran). Fiber cannot be absorbed by the body and takes more effort to be digested, so high-fiber foods bring longer satiety and therefore promote weight and blood sugar control

Fiber also increases the volume and size of your stool by absorbing water and producing more indigestible residues to regulate your bowel movements. More and more recent studies have proved that most fiber functions as a prebiotic – the food of your gut microbiome. This means that fiber can feed your microbiome and enhance the growth of beneficial flora, protecting your gut health. 

The last important function is that soluble fiber is known to lower your cholesterol levels, including both the total cholesterol and the low-density lipoprotein (the bad type of cholesterol). This function is how fiber can improve your heart health. 

The standard daily recommendation for fiber intake is 25 g; a high-fiber diet that contains at least 35 g of total fiber is encouraged if you are over the age of 50 or wish to receive the health benefits mentioned above. So, should you aim for 25 g or 35 g of the rough stuff? If you want to cover your bases and consume a high-fiber diet, you want to be getting 35 g each day. 

What does 35 g of fiber a day look like? For a guide, go no further than the table below. Keep in mind that 1) you do not need to take an extra fiber supplement (quite popular now in the market) if a balanced diet like the one below is consumed; 2) it’s important to drink lots of fluids (two liters minimum) while following a high-fiber diet; and 3) too much fiber may interfere with the absorption of some micronutrients (such as iron), so please talk to your dietitian if you have concerns. 

Recipe: Homemade granola

Full of fiber and flavor!

Ingredients

• 6 cups instant oats, unflavored

• 1/2 cup honey 

• 1/2 cup olive oil 

• 1/2 teaspoon salt 

Directions

1. Mix honey, olive oil, and salt well. Pour the oats into the mixture and stir well. 

2. Preheat the oven to 350°F (175 °C) and bake the mixture at this temperature for 20 to 30 minutes until golden-brown, stirring frequently.

3. Remove from the oven and allow to cool. Once at room temperature, store in a sealed container. You may season with raisins or dried cranberries if you wish. Serve with milk or yogurt. 

Lynn Zhang is BJU's American-trained Clinical Dietitian. She speaks English and Mandarin. To make an appointment with her, please call the BJU Service Center at 4008-919191.

References:

(1) Matrana MR, Margolin DA. Epidemiology and Pathophysiology of Diverticular Disease. Clinics in Colon and Rectal Surgery. 2009;22(3):141-146. doi:10.1055/s-0029-1236157.

• Need some good excuses to up your fiber intake? Do it to avoid diseases like diverticulitis. 

• Suffering from digestive issues because of overeating? Read on as Lynn teaches you how to cool your jets during a big feast.

• Have an allergy or food intolerance? Read our tips about navigating Beijing's culinary landscape with dietary restrictions.