Your digestive system does more than just break down your lunch. It’s an essential part of your body that affects your immune system, your energy, and overall, how you feel. When your digestive health is sluggish or imbalanced, it not only can cause physical discomfort – such as bloating, constipation, or diarrhea – but it can also affect your mood and stress levels. That’s where the importance of dietary fiber comes in.
What is Fiber?
Fiber consists of a variety of substances. Most fiber is not digestible or absorbed, so it goes through the digestive system mainly intact, helping to regulate your bowel.
“There are two types of dietary fiber – soluble and insoluble,” said Dr. Matthew DiMagno, gastroenterologist at Digestive Health Institute. “Soluble fiber is composed of carbohydrates, and dissolves in water. It can lower blood cholesterol, improve blood sugar control, and balance your gut health. Insoluble fiber bulks the stool, making it softer and easier to pass, which helps treat constipation, hemorrhoids, and chronic diarrhea.”
Soluble fiber can be found in fruits, vegetables, oats, barley, and legumes such as peas and beans. Insoluble fiber is in foods such as whole grains, nuts, and vegetables.
How Fiber Protects Your Colon
Your large intestine includes your colon, and it spans nearly five feet. It is the vital organ that turns your food into waste. When your colon health is poor, it affects your overall health and wellness. You may feel bloated, become constipated, or suffer from diarrhea. This can lead to stomach pains, and it could affect your day-to-day activities, often leaving you feeling fatigued and unwell.
“Multiple studies demonstrate the benefits of fiber for your gut health because it promotes healthy bacteria and directly affects intestinal function. These combined effects improve metabolic health and the immune system, and reduce the risk of GI disorders,” said Dr. DiMagno.
For example, soluble fiber may improve symptoms in those with constipation-predominant irritable bowel syndrome (IBS-C), and it may have protective benefits in those with inflammatory bowel disease, and reduce the risk of other diseases, such as diverticulosis.
Fiber has also been shown to reduce the risk of other health-related concerns and conditions, such as cardiovascular disease, stroke, and type 2 diabetes.
What Else Can You Do To Keep Your Gut Health at Its Best?
“Your lifestyle and diet play an important role in your overall colorectal health and reducing the risk of developing GI issues and colorectal cancer,” said Dr. DiMagno. “Not only should you increase your fiber intake, but limit your consumption of red and processed meats, alcohol, and make sure you are managing your weight and staying active. If you smoke, it’s also vital that you stop smoking cigarettes as it is tied to a multitude of health conditions.”
You should increase your dietary fiber intake as you age, aiming for 20-35 grams per day. When introducing more fiber into your diet, do it slowly, to minimize potential side effects, such as abdominal bloating and gas. Start with small quantities and increase over time until stools become softer and more frequent.
When it comes to getting the clearest picture of how your colorectal health is, Dr. DiMagno, who performs procedures at McLaren Greater Lansing, agrees that getting a colonoscopy screening done is the gold standard.
Colonoscopies are recommended starting at the age of 45 and then again, every 10 years for average-risk people. However, if you have a family history of colon cancer, if you suffer from inflammatory bowel diseases (such as Crohn’s or ulcerative colitis), or if you are having symptoms such as abdominal pain, rectal bleeding, or unexplained weight loss, it is recommended to get your colonoscopy done sooner and more frequently.
Talk to your primary care doctor about any digestive health changes you may be experiencing, or if it’s time to schedule a colonoscopy. If you need a new primary care provider, click here to find a list of providers accepting new patients at McLaren Greater Lansing.
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