The Benefits of Fiber and Your Gut’s Health

One of the benefits of fiber is that it can help your brain. Your gut and your brain have a strong connection. It’s called the gut brain axis. Have you noticed when you get hungry, you tend to get grumpy, or maybe you can’t think straight? This can be especially true for children! There’s nothing like a cranky, hungry child – right? Our gut influences our mood, behavior and even cognitive function. The benefits of fiber is it helps this communication.

Did You Know Your Gut is Your Second Brain?

It’s because signals are exchanged between the gut and our brain which regulates various functions. This interaction occurs through both physical connections, like the vagus nerve, and chemical messengers, such as hormones and neurotransmitters. The gut microbiome also plays a crucial role in this communication, influencing brain chemistry and behavior.

Benefits of Fiber in Your Diet

Fiber! I know, it’s not a glamorous subject. But not getting enough fiber sure can make a person feel miserable if they’re constipated. Often people relate fiber to constipation relief. But there is a lot more to fiber than that. A high-fiber diet supports good health in several ways.

There are many benefits of fiber;  it may help you maintain a healthy weight and lower the risk of diabetes, heart disease and some types of cancer. Fiber is also crucial in improving gut health.

A high-fiber diet supports healthy gut microbiome.

• This aids in digestion
• Boosts immune function
• Contributes to your overall mental health

So, the need for high-fiber foods is clear.

Dietary Fiber and Your Gut

Dietary Fiber and Your Gut Health

Here’s why the benefits of fiber is so important for gut health

• Fiber helps maintain healthy gut bacteria.
• Fiber acts as food for beneficial gut bacteria, helping to increase the diversity and abundance of healthy microbes in the gut, aka – the “good” bacteria, which may lower the risk of diseases of the colon.
• When gut bacteria ferments fiber, they produce short-chain fatty acids (SCFAs), which have various health benefits by supporting the lining of the gut. SCFAs reduce inflammation in the gut.
• Both soluble and insoluble fiber help promote regular bowel movements and prevent constipation.
• Fiber slows down digestion which can help regulate blood sugar levels and promote feelings of fullness.
• Fiber helps maintain a healthy intestinal lining, which prevents harmful substances from entering the bloodstream.

How much fiber do you need?

Most adults should be eating about of 25g of fiber per day in their daily diet.

4 tablespoons of Hemp Seeds Provided 12g of Dietary Fiber

Did you know, four (4) tablespoons of whole hemp seeds provides 12g of dietary fiber? Nearly half your daily need!

The National Academy of Medicine gives the following daily fiber recommendations for adults:

• 21 grams for women older than age 50.
• 25 grams for women age 50 or younger.
• 30 grams for men older than age 50.
• 38 grams for men age 50 or younger.

Many studies claim most people aren’t getting enough fiber. I won’t bore you with footnotes. The message is clear, eating more fiber may improve your health and many people are not eating enough of it.

Now You Know Some of the Benefits of Fiber, but What is Dietary Fiber?

Foods provide us with nutrients. Dietary fiber is a nutrient known as a complex carbohydrate. Dietary fiber is a different nutrient than fats, proteins, and other carbohydrates including starches and sugars. Fiber includes the parts of plant foods that the body can’t digest or absorb. The body breaks down these nutrients and absorbs them. Instead, fiber passes somewhat intact through the stomach, small intestine and colon and out of the body.

Choosing Foods that are Fiber-Rich

Choosing fiber-rich foods and adding fiber-rich ingredients to your daily eating and recipes will make a difference

• Whole grains such as barley, bulgur, brown rice, and whole-wheat bread or pasta.
• Fruits.
• Vegetables.
• Beans, peas and other legumes.
• Nuts and seeds – the ultimate seed…  hemp seeds

Better Option Foods makes it easy to get enough fiber for a healthy gut. Use Hemp Flour in your baked goods. Eat whole hemp seeds for snacking or add them to your oatmeal, salads and yogurt. Include Higher Fiber Hemp Protein Powder in your favorite smoothie recipe. It’s a tasty way to a healthier gut! And it’s simple, good food from Mother Nature.

Baking with Hemp Flour

Eat Better. Feel Better. You’re Worth It!

Looking for more science, details and information on the benefits of getting enough fiber in your diet? Check out Dietary fiber: Essential for a healthy diet, by Mayo Clinic Staff.