The Power of Fiber: Gut Health Tips from a Spokane Nutritionist
How a High-Fiber Diet Supports Digestion, Gut Health, and Overall Wellness
As a Spokane nutritionist and IBS dietitian, I often tell my clients that fiber is one of the most underrated superstars of a healthy diet. Most people know it helps “keep things moving,” but fiber does so much more—especially for your gut. Whether you’re working with a dietitian private practice for customized nutrition plans, managing digestive concerns, or following a marathon fueling plan, understanding fiber is essential for nutrition for endurance athletes and overall gut health.
What Is Fiber?
Dietary fiber is a type of carbohydrate found in plant-based foods that your body can’t fully digest. Unlike other carbs, fiber passes through your digestive system mostly intact. There are two main types:
Soluble fiber: dissolves in water, forming a gel-like substance.
Insoluble fiber: adds bulk to stool and does not dissolve.
Both types are essential for gut health, digestive regularity, and overall wellness.
How Fiber Supports Gut Health
Nourishes Beneficial Gut Bacteria
Fiber serves as food for the trillions of bacteria in your gut microbiome. Prebiotic fibers specifically feed beneficial bacteria, supporting diversity and a balanced microbiome. A diverse microbiome promotes better digestion, immunity, and even mental well-being.
Supports Short-Chain Fatty Acid (SCFA) Production
When gut bacteria ferment fiber, they produce short-chain fatty acids like butyrate, acetate, and propionate. SCFAs:
Reduce inflammation in the gut and body
Strengthen the gut lining to prevent leaky gut
Support immune function
Maintains Gut Barrier Function
Fiber helps protect the gut barrier, which includes epithelial cells, a mucus layer, and immune cells. Research shows low-fiber diets can degrade the mucus layer, increasing susceptibility to pathogens. SCFAs produced from fiber support this barrier and help maintain a strong, healthy gut lining.
Improves Bowel Regularity
Insoluble fiber: adds bulk to stool, found in vegetables, whole grains, nuts, and legumes.
Soluble fiber: absorbs water, found in oats, beans, lentils, and fruits, softening stools.
Together, they promote consistent bowel movements and prevent constipation.
Supports Healthy Digestion and Blood Sugar
Soluble fiber slows carbohydrate absorption, helping to stabilize blood sugar and prevent energy crashes. It also increases satiety, which can support weight management and reduce cravings—important for both everyday nutrition and marathon fueling plans.
Supports Cardiovascular Health
Fiber helps lower total and LDL cholesterol, supporting heart health. Soluble fiber binds cholesterol in the digestive tract and removes it before it enters the bloodstream.
Reduces Risk of Gastrointestinal Disorders and Colon Cancer
A high-fiber diet is linked to a lower risk of:
Gastroesophageal reflux disease (GERD)
Irritable bowel syndrome (IBS)
Diverticulitis
Inflammatory bowel disease (IBD)
Colon cancer
Fiber supports gut bacteria that protect your colon and sweep potential carcinogens away.
ABOUT US: SPOKANE NUTRITIONISTS
We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.
We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.
Recommended Daily Fiber Intake
Women: 25 grams per day
Men: 38 grams per day
Children: 14 grams per 1,000 calories consumed
Most people fall short, but working with a Spokane nutritionist or IBS dietitian can help you meet fiber goals through customized nutrition plans.
Who Benefits Most from Fiber
People with constipation or irregular bowel movements
Those managing blood sugar levels
Individuals aiming to improve heart health
Anyone pursuing weight management or satiety
When a Low-Fiber Diet May Be Needed
During flare-ups of Crohn’s disease, diverticulitis, or ulcerative colitis
For strictures or bowel obstructions
After certain abdominal surgeries or treatments
Always work with a dietitian private practice or healthcare provider when adjusting fiber intake for medical reasons.
Fiber-Rich Food Sources
To optimize the gut health benefits of fiber, focus on a variety of fiber-rich foods from all categories. Here are some examples:
Fruits: Apples (4g per medium apple), berries (8g per cup), pears (6g per medium pear), oranges (3g per medium orange), bananas (3g per medium banana)
Vegetables: Broccoli (5g per cup, cooked), carrots (3.5g per cup, chopped), leafy greens (1-2g per cup, raw), Brussels sprouts (4g per cup, cooked), zucchini (2g per cup, cooked)
Legumes: Lentils (15g per cup, cooked), chickpeas (12g per cup, cooked), black beans (15g per cup, cooked), kidney beans (13g per cup, cooked), edamame (8g per cup, cooked)
Whole Grains: Oats (4g per cup, cooked), quinoa (5g per cup, cooked), barley (6g per cup, cooked), brown rice (3.5g per cup, cooked), whole wheat bread (4g per slice)
Nuts and Seeds: Almonds (3.5g per ounce), chia seeds (10g per ounce), flaxseeds (8g per ounce), sunflower seeds (3g per ounce)
Need More Ideas:
Here are some high fiber recipes to try!
Breakfast: Banana Coffee Oatmeal Bake
Dinner: Miso Lime Shrimp Bowl
Snack: Simple Granola
Final Thoughts
Fiber is more than just a digestive aid—it is a cornerstone of overall health. By nourishing gut bacteria, supporting bowel regularity, stabilizing blood sugar, and promoting heart health, fiber is essential for anyone seeking optimal wellness. Whether you’re training for a marathon or managing IBS, a high-fiber diet can be your gut’s best friend. Work with a Spokane nutritionist or dietitian private practice to create customized nutrition plans tailored to your unique needs.
BY: LORI LAVOIE MS, RDN, CDN
References
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2. Morrison DJ, Preston T. Formation of short chain fatty acids by the gut microbiota and their impact on human metabolism. Gut Microbes. 2016;7(3):189-200. doi:10.1080/19490976.2015.1134082
3. Desai MS, Seekatz AM, Koropatkin NM, et al. A Dietary Fiber-Deprived Gut Microbiota Degrades the Colonic Mucus Barrier and Enhances Pathogen Susceptibility. Cell. 2016;167(5):1339-1353.e21. doi:10.1016/j.cell.2016.10.043
4. Parada Venegas D, De la Fuente MK, Landskron G, et al. Short Chain Fatty Acids (SCFAs)-Mediated Gut Epithelial and Immune Regulation and Its Relevance for Inflammatory Bowel Diseases [published correction appears in Front Immunol. 2019 Jun 28;10:1486. doi: 10.3389/fimmu.2019.01486]. Front Immunol. 2019;10:277. Published 2019 Mar 11. doi:10.3389/fimmu.2019.00277
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6. Soliman GA. Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients. 2019;11(5):1155. Published 2019 May 23. doi:10.3390/nu11051155
7. Bingham SA, Day NE, Luben R, et al. Dietary fibre in food and protection against colorectal cancer in the European Prospective Investigation into Cancer and Nutrition (EPIC): an observational study [published correction appears in Lancet. 2003 Sep 20;362(9388):1000]. Lancet. 2003;361(9368):1496-1501. doi:10.1016/s0140-6736(03)13174-1