You already know that you should be eating more fiber: After all, the carb:fiber ratio is a key component of the Calibrate food program, and the lowest ratios are achieved when fiber plays a big role. But what does that really mean, and what’s the best way to do it?
First, let’s revisit carbohydrates
In order to really understand fiber (also called dietary fiber on a nutrition label), we need to zoom back out and start with carbohydrates: Carbs are made up of a combination of starches, sugars, and fiber. In Lesson 1 of the Nutrition Basics class, you learned that sugars are the simple carbohydrates that flood your system with glucose and cause your insulin to spike. But fiber is the magical part of the equation that helps slow down your digestion and keep your blood sugar stable. That’s why we talk so much about fast-digesting carbohydrates (more sugar, less fiber) and slow-digesting carbohydrates (more fiber, less sugar).
10:1: The magic number
As luck would have it, nutrition labels don’t just tell us how many carbohydrates a food contains, they also separate out the fiber. This allows us to understand how much fiber a food contains relative to its carbohydrate content. Even better, research has shown that there’s a pretty clear line in the sand for when the ratio of total carbs to fiber is low enough to keep your blood sugar stable and when it isn’t. That threshold ratio is 10:1—anything above that is how we separate red foods from the rest. Anything below is Calibrate-approved.
What else does fiber do?
Most people hear fiber and think constipation relief (and they’re right—fiber does an excellent job of keeping you regular, which can be especially helpful if you’re taking GLP-1s). There are two sources of fiber: Soluble fiber absorbs water from partially-digested food, slowing down digestion. Insoluble fiber doesn’t absorb water and therefore helps food move more efficiently through your body. Both types pass through our systems relatively intact, helping you feel full for longer.
Fiber also helps feed the bacteria in your microbiome and decrease inflammation. Plus, studies have shown that people with diets higher in fiber have better control over their cholesterol, blood sugar, and blood pressure—all of which helps reduce the risk of developing heart disease. In fact, there is a nine percent lower risk of heart disease for every additional seven grams a day of total fiber you consume (that’s about the equivalent of just one large pear).
Where to find fiber
Experts recommend that adults consume between 25 and 38 grams of fiber daily, yet the average American eats only 17 grams a day. Luckily, fiber is easily (and naturally) found in a great deal of whole, plant-based foods. And it’s no coincidence that most of them are considered green on the Calibrate Food Triangle:
Quality is key
One last important thing to note: Many processed cereals, breads, tortillas, and granola bars may seem to be all-star sources of fiber, but most of the time these foods have added synthetic or functional fibers that are made from starches or sugars (Tip: on a nutrition label, you’ll find these synthetic fibers in the form of words like oat fiber, soluble corn fiber, guar gum, locust bean gum, cellulose, beta-glucan soluble fiber, pectin, psyllium husk, and hydroxypropylmethylcellulose).
While the quality of this fiber can still be solid, it can’t make up for the other ingredients that can cause damage to your metabolic system. Let’s think about Fruit Loops for a minute: Each cup has around three grams of fiber and a carb:fiber ratio of around 8:1. But you already know that sugary cereal isn’t supportive of your metabolic health: The bulk of its fiber content comes from added synthetic fibers and, like most ultra-processed foods, it’s also packed with added sugars and harmful additives like red 40 and yellow 5.
Oftentimes throughout the Calibrate curriculum, you’ll find that we recommend pairing fiber-free foods, like a sweetened mug of tea, with a fiber-rich snack to help slow down your body’s absorption of the sugar. You might be thinking, well, how is that any different than eating fiber-fortified Fruit Loops? Or pairing a plate of mac and cheese or a piece of chocolate cake with a spoonful of metamucil?
First off, dosage is important here: When you’re adding sugar to food or drinks yourself, stick to ½ teaspoon or less. Secondly, if you find yourself getting caught up trying to “game” the system, zoom back out and remember your year-long food pillar goal. Yes, the objective is to keep your insulin levels from spiking, but it's also to give your body the building blocks it needs to support you (we’re talking fiber, protein, and healthy fats, yes—but also vitamins, nutrients, and antioxidants). You won’t find any of those in a fortified sugary cereal or a metamucil-assisted meal. That’s why studies have shown that people who have obesity are often malnourished: Processed foods are lacking in true nutrition.
Instead, it’s much more delicious (and nourishing) to eat the foods you know your body needs the majority of the time, and occasionally enjoy a meal that feels indulgent without the need for a “hack.”
Easy ways to boost your fiber intake
The options for adding fiber to your daily routine are endless. Some of our favorites include:
And remember to take your time! Add fiber into your routine gradually to prevent bloating, abdominal pain, cramping, and/or gas. Whenever you’re working to increase your fiber consumption, Increase the amount of fluids you drink as well. Water will help to ensure that the extra fiber passes through your system smoothly, so you can focus on the positive side effects of fiber-packed foods.