Practitioner Protocol: Fiber for Every Body
Dr. Tori Hudson, Naturopathic Physician
The fiber gap is still with us, despite years of research, patient education and new fiber products entering the market. The protein seduction still dominates the wellness conversation and only about 5% of adults meet the daily recommendations. Fiber is in short supply in the diets of most Americans.
Let’s review some basics:
Fiber is found exclusively in plant-based foods (e.g., legumes, oats, vegetables, fruits and seeds). It exists in several forms, each of which plays a critical role in maintaining various aspects of health. Regardless of an individual’s dietary pattern, fiber should not be overlooked or minimized. Its contributions to regularity, satiety and digestive comfort make it essential to daily wellness.*
Unlike other macronutrients, fiber passes through the digestive system largely intact. It provides zero calories but offers substantial physiological benefits. According to the 2015–2020 Dietary Guidelines for Americans, women ages 19-50 should aim for 28 grams of fiber daily, while men in the same age range require 38 grams. These targets shift slightly with age, but the need remains significant across the lifespan.
Many people shy away from fiber because they mistakenly think they only need to pay attention to fiber or take a fiber supplement if they have occasional constipation and/or diarrhea. Others shy away from fiber-rich foods because they tend to be carbohydrate sources.
Yes, fiber is technically a carbohydrate, but it’s role in the functioning of the digestive tract, metabolic health, cardiovascular health, appetite regulation and nurturing a diverse gut microbiome makes it a dietary and supplement star of the show.
Whole food-based eating patterns like the Mediterranean diet or plant-forward diets naturally provide abundant fiber. However, these diets also require time and preparation. As a result, even the most health-conscious individuals may find it difficult to meet their fiber needs consistently.
Types of Fiber
Understanding the different types of fiber and how each function can help tailor recommendations for clients based on individual needs.
Soluble Fiber
Soluble fiber dissolves in water, forming a gel-like substance that slows digestion and assists in nutrient absorption. It is associated with heart health and metabolic balance.*
- Sources: Psyllium husk, oats, legumes (lentils and beans), green vegetables and various fruits.
Insoluble Fiber
Often referred to as “roughage,” insoluble fiber adds bulk to the stool and facilitates more efficient transit through the digestive system.
- Sources: Whole grains, wheat bran, nuts, seeds and vegetables like leafy greens.
Fermentable Fiber
Fermentable fibers are broken down (fermented) by gut bacteria and serve as prebiotics, which support a healthy gut ecosystem.
- Sources: Solnul® resistant starch, chicory root, green bananas, cooked and cooled rice or pasta, onions, garlic and fiber-specific supplements.
Bridging the Gap: Practical Guidance
Health professionals can play a key role in helping clients and patients recognize the value of fiber and implement strategies to increase intake. Here are a few evidence-informed recommendations:
- Encourage whole food diversity: Prioritize a variety of fiber-rich plant foods to cover all types of fiber.
- Educate on fiber supplements: When whole food sources aren’t sufficient, supplemental fibers may be appropriate and effective.
Let’s Go Fiber+ is a drink mix that includes prebiotics, probiotics and postbiotics for daily regularity and gut health.* With 5 g of fiber per serving, it is a convenient format for patients and clients that can easily be integrated into their everyday routine.*
Let’s Go Fiber includes a fermentable and upcycled resistant starch, sustainable acacia fiber, 1 billion CFUs of probiotics (Bacillus coagulans) and the clinically studied postbiotic Bifidobacterium longum HT-ES1, to support the microbiome.* The Solnul® fiber in Let’s Go Fiber+ is both insoluble and fermentable. It is also FODMAP-friendly and Certified Upcycled.
With one serving per day in addition to improving their dietary fiber through dietary changes, I can support my patients with the best of what a fiber supplement has to offer, especially in combination with a whole food, adequate fiber diet.
Dr. Tori Hudson, Naturopathic Physician, graduated from the National University of Natural Medicine (NUNM) in 1984 and has served the college in several capacities, including: Medical Director, Associate Academic Dean, and Academic Dean. She is currently a clinical adjunct professor at NUNM), Southwest College of Naturopathic Medicine, Bastyr University and the Canadian College of Naturopathic Medicine. Dr Hudson has been in practice for more than 38 years, is the medical director of her clinic, “A Woman’s Time” in Portland, Oregon, co-owner and director of product research and education for VITANICA and the program director for the Institute of Women’s Health and Integrative Medicine. She is also the founder and co-director of NERC (Naturopathic Education and Research Consortium), a non-profit organization for accredited naturopathic residencies.
She is a nationally recognized author (book: Women’s Encyclopedia of Natural Medicine second edition, McGraw Hill 2008), speaker, educator, researcher, and clinician. Dr. Hudson serves on several editorial boards, advisory panels and as a consultant to the natural products industry. She also writes monthly columns and free lance articles for several publications.