Alexandra Long, Dietetic Intern With your newly-found independence in college, it’s unlikely your parent is standing over you during mealtime reciting the infamous line, “Eat your veggies!” You make the rules now, right? You want pizza for breakfast, lunch, and dinner? You got it. But what if there’s more behind eating your fruits and vegetables than your parents told you about? I’m here to urge you to keep that little voice chanting, “Eat your veggies!” in the back of your head for one reason in particular: fiber. How exciting can fiber be? I know, I know, fiber isn’t the most thrilling topic for most of us. So instead, we’ll first dive into one of my favorite topics as a nutrition student: the gut! Many would list off the heart, brain, or lungs as being the important organ in our body. This is true, but what would your body do if it couldn’t feed itself? Beyond that, did you know 80% of your immune system is housed in your gut? For me, that’s reason enough to keep my gut happy and healthy, and there’s nothing like fiber to do just that.
How does fiber work? Fiber is found in plant foods. In your diet this consists of the fruits, vegetables, and grains you eat. Our bodies don’t digest fiber, so it’s easy to label it as unimportant. However, it still has many functions. Some fibers, like cellulose, work as a laxative to prevent constipation since they aren’t fermentable by the bacteria in your gut. For the fibers that are fermentable, such as pectins, they function as a prebiotic (or food) for the bacteria in your colon. Some of these fibers are converted into energy for us to use, and the abundance of prebiotics support growth of the healthy bacteria in your colon, notably those of the Bifidobacterium and Lactobacillus genera. What are the health benefits? Your parents were right about eating your veggies to grow up healthy! Fiber has been linked to a decreased risk of death from cardiovascular disease as well as development of type 2 diabetes. Inadequate fiber intake is correlated with colon cancer, constipation, and diverticular disease (pockets that can form in your gut). Like I said, a gut fed fiber-rich food is a healthy and happy one. Fiber also helps you feel fuller faster, and eating a diet rich in fiber can decrease your risk of obesity. Do you hear it? “Eat your veggies! Eat your veggies!” Next time for lunch, be sure to scoop those green beans onto your plate. For good measure, reach for a banana and oatmeal for breakfast too. Your gut will thank you for it!
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