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Jul 28

This Is The #1 Diet That Nutritionists Recommend For Gut Health – AOL

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What Happens To Your Body On A High-Fiber Dietbymuratdeniz - Getty Images

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Its no secret that fiber supplements are making a major comeback these days. From gummies and capsules to psyllium husk to help your gut health, there are plenty of products on the market these days to aid digestion, ease constipation, and help you stay fuller for longer. When it comes to good nutrition, experts say you shouldnt sleep on a high-fiber dietbut before shopping for supps, it may help to stock up on fiber-rich foods first.

Consuming more fiber in your diet has many health benefits, says dietitian Deborah Cohen, RDN, an associate professor in the Department of Clinical and Preventive Nutrition Science at Rutgers University. Because fiber is typically found in plant-based foods, consuming more of those tends to be good for your overall health, she says. Fiber also helps your intestinal tract function optimally and plays an important role in preventing metabolic diseases, according to a 2022 study in Nutrients.

So, what does a high-fiber diet involve and can it really help your gut health? Ahead, dietitians break down what fiber is, how much you need, and simple ways to work more into your diet.

Meet the experts: Vanessa Rissetto, RD, is a dietitian and the CEO and co-founder of Culina Health. Deborah Cohen, DCN, RDN, is an associate professor in the Department of Clinical and Preventive Nutrition Science at Rutgers University. Nutritionist Karen Ansel, RDN, is author of Healthy in a Hurry.

Fiber is a nutrient that comes from the food you eat and is an essential part of a healthy diet, according to the National Institutes of Health (NIH). The current recommendation for daily fiber intake is 14 grams for every 1,000 calories per dayabout 25 grams for women and 38 grams for men, according to the Academy of Nutrition and Dietetics. That said, most adults need about 25 to 30 grams of fiber per day, according to a 2022 review in the National Library of Medicine. Trouble is, most of us only consume about 10 to 15 grams a day, so almost all of us could use more, says dietitian Karen Ansel, RDN, author of Healthy in a Hurry.

Here are the different types of fiber to have on your radar:

This type is typically found in plants, says dietitian Vanessa Rissetto, RD, co-founder and CEO of Culina Health. Its resistant to digestion in the human small intestine, she says, meaning that it cant be broken down and therefore passes through your body undigested. Dietary fiber can help keep your hunger and blood sugar in check, per Harvard Health.

Also known as "functional fiber," this type is added to foods during the manufacturing process, Cohen says. Types of added fiber include beta-glucan soluble fiber, psyllium husk, cellulose, guar gum, pectin, locust bean gum, and hydroxyethylcellulose, she says. These fibers are either found naturally in foods or made synthetically in a lab and added to foods to increase the fiber content of a food. Added fiber may help with lowering cholesterol and keeping you regular, Ansel says.

Soluble fiber interacts with water to create a gel-like substance, Cohen says. It is found in oats, peas, beans, apples, citrus fruits, barley, nuts, and many vegetables, per Mount Sinai. Its also known for its role in lowering cholesterol in the blood, per Cohen.

This form of fiber doesnt dissolve in water and is found in wheat products (especially wheat bran), quinoa, brown rice, legumes, and leafy greens, per Harvard Health. Insoluble fiber works like a broom, moving food through your gut so its great for keeping you regular and preventing constipation, Ansel says.

Here are a few potential perks of going on a high-fiber diet, according to experts.

Foods high in soluble fiber, in particular, may cause at least moderate (0.20-0.40 mmol/L) reductions in LDL cholesterol (the bad kind), per a 2021 review in Nutrition, Metabolism and Cardiovascular Diseases. This gel blocks cholesterol absorption and whisks it out of the body, making it a powerful tool for anyone trying to lower their cholesterol, Ansel says. Soluble fiber is so effective that consuming five to 10 grams a day has been shown to lower LDL cholesterol by five to 11 points, she says.

Loading up on fiber helps keep you regular (as in, pooping frequently), Cohen says. Keeping things moving also lowers your risk of constipation and diverticulosis, a condition where small pouches form in the lining of the intestine, she says. Fiber-rich diets may help improve your gut microbiome, per a 2022 review in Trends in Food Science and Technology.

Getting more fiber in your diet has been associated with a lowered risk of dying from heart disease and cancer, among other serious health conditions, per a study on dietary fiber in The Lancet. High fiber intake is associated with a lower risk of type 2 diabetes, research shows, and it has even been linked to a lower risk of being diagnosed with breast cancer, per a 2020 study.

Fiber promotes satiety and helps us feel full, Cohen says. This is because fiber helps stimulate signals from the gastrointestinal tract to parts of the brain involved in appetite regulation, according to a 2024 review in Critical Reviews in Food Science and Nutrition.

In addition to staying fuller for longer, if youre trying to lose weight, increasing your fiber intake may be beneficial. In a recent 16-week study of 4,477 participants in the U.S., 62.5 percent of people who participated in a plant-based, fiber-rich eating program reported weight loss (about 7.2 pounds on average).

Adultstypically those who are vegans or following a raw food dietcould run into problems with too much fiber or if they increase their fiber intake too quickly, Cohen says. Having more than 40 grams a day is usually too much for people, leading to uncomfortable symptoms like bloating, gas, feeling really full, cramps, diarrhea, constipation, and nausea, she says.

This also means that having a high-fiber diet may not be ideal for people with certain bowel diseases. In fact, a low-fiber diet may be recommended for people with inflammatory bowel disease (IBS) during a flare, per Mount Sinai. If youre upping your fiber intake, be sure to drink plenty of water to avoid constipation.

Additionally, having too much fiber may also cause nutrient deficiencies of calcium, iron, and zinc, Cohen says. Fiber binds to these nutrients and prevents their absorption, she says. If you suspect you may have a nutrient deficiency, consult your healthcare provider about lab tests and the best next steps.

If youd like to increase your fiber intake, start with small servings of fiber-rich foods to give your digestive system time to adjust, Ansel says. This may mean sprinkling a few tablespoons of canned black beans on top of tacos before amping up to having a mixture of half beef and half beans. Once that feels comfortable, skip the beef and try a taco made entirely with beans, Ansel says.

It's a good idea to drink plenty of water when youre having lots of fiber, since fiber binds to water, she says. Otherwise, you run the risk of getting constipated or bloated.

Fiber supplements can be one way to increase your intake of the nutrient, but Cohen doesnt recommend going this route if you can help it. Taking a fiber supplement does not make up for a diet that is low in fruits, veggies, and whole grains, or high in ultra processed food, Cohen says. Most published research on the health benefits of fiber were conducted in populations who consume foods high in fiber, and not just supplements with fiber.

The bottom line: If youre looking to increase your fiber intake, start slow. Listen to your body, and gradually increase things up from there.

This can work to relieve both constipation by increasing stool bulk and diarrhea by helping to absorb water and slow down stool passage in the colon, dietitian May Zhu, RD, the founder of Nutrition Happens, previously told WH. It's also versatile and can be added to beverages or soft foods.

Shop Now

Psyllium Husk Powder

amazon.com

$16.90

This soluble fiber powder helps keep your digestive tract moving. It's non-GMO, plant-based, organic, and contains a natural prebiotic to help boost your gut-friendly bacteria and reduce inflammation in your GI system. You can add it to coffee, smoothies, or even baked goods for an added boost of fiber.

Shop Now

Kos Organic Inulin Powder

Women's Health Shop

$19.99

This capsule is designed to help you maintain healthy blood sugar levels, lower cholesterol, promote digestion and gut health, and support regular bowel movements. Another perk? Metamucil is a top-recommended brand, according to our experts, so you can trust the quality and purity of your supps.

Shop Now

3-in-1 Psyllium Husk Fiber Supplement

Amazon

$29.89

These are orange sorbet-flavored and get their fiber from chicory root providing three grams of fiber per two gummies, Amy Gorin, RDN, an inclusive plant-based dietitian previously told WH. Taking them will keep you regular and support good gut bacteria.

Shop Now

GOGO Fiber Gummies

Walmart

$34.98

This plant-based, water-soluble fiber helps you deal with constipation and aids digestion overall. It's sugar-free, mixes easily with your favorite bev, and it's rich in antioxidants.

Shop Now

FiberMend Prebiotic Powder

Amazon

$40.00

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