Dr. Alex Jimenez, El Paso's Chiropractor
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Fiber and Gut Health: EP’s Chiropractic Functional Team

Not getting enough fiber in one’s diet can lead to fiber deficiency. Fiber helps support gut and microbiome health. Individuals not getting enough fiber may experience irregular bowel movements, constipation, blood sugar fluctuations, not feeling full/satisfied after eating, or rising cholesterol levels. About 100 trillion microorganisms in the gut are integral to maintaining a healthy immune system. Fiber is the food these microorganisms eat that helps them to do their job. Without the proper amount, the immune system’s health may also be compromised.

Fiber and Gut Health: EP's Chiropractic Functional TeamFiber and Gut Health

Fiber and gut health benefits include regulating the body’s sugars, helping to keep hunger and blood sugar in check, helping to maintain a healthy weight, its ability to prevent or relieve constipation, reduce the risk of diabetes, heart disease, and certain types of cancer.

  • Dietary fiber, or roughage, is the part of plant foods the body can’t digest or absorb.
  • It passes through the stomach, small intestine, and colon and out of the body.
  • It is found mainly in fruits, vegetables, whole grains, and legumes.
  • Soluble and insoluble forms are important to overall health.

Types

Soluble Fiber

  • This type dissolves in water to form a gel-like substance.
  • It can help lower blood cholesterol and glucose levels.
  • It is found in oats, peas, beans, apples, citrus fruits, carrots, and barley.

Insoluble Fiber

  • This type of fiber promotes the movement of material through the digestive system.
  • It increases stool bulk, benefiting individuals who struggle with constipation or irregular stools.
  • Whole-wheat flour, wheat bran, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes, are good sources.

Benefits

Healthy Bowel Movements

  • Dietary fiber increases stoolย weight and thickness and makes it soft.
  • Fiber helps to solidify the stool by absorbing water and adding bulk.
  • A thicker stool is easier to pass, decreasing the potential for constipation and other problems.

Maintains Bowel Health

  • A high-fiber diet can lower the risk of developing hemorrhoids and small pouches in the colon/diverticular disease.
  • Studies have also found that a high-fiber diet can help lower the risk of colorectal cancer.
  • Some fiber gets fermented in the colon.
  • Researchers are looking at how this can help prevent diseases of the colon.

Lowers Cholesterol

  • Soluble fiber found in beans, oats, flaxseed, and oat bran can help lower blood cholesterol levels by lowering low-density lipoprotein or unhealthy cholesterol levels.
  • Studies also have shown that high-fiber foods can help reduce blood pressure and inflammation.

Regulates Blood Sugar Levels

  • In individuals with diabetes, fiber, particularly soluble fiber, can slow the absorption of sugar and improve blood sugar levels.
  • A healthy nutrition plan that includes insoluble fiber can help reduce the risk of developing type 2 diabetes.

Helps Achieve Healthy Weight

  • High-fiber foods can be more filling than low-fiber foods, helping individuals eat less and stay satisfied.
  • High-fiber foods can also take longer to eat and are less energy dense, meaning they have fewer calories.

Getting More Fiber

Ideas for adding more fiber to meals and snacks:

Fiber to Start The Day

  • Choose a high-fiber breakfast cereal with five or more grams of fiber per serving.
  • Choose cereals with whole grain, bran, or fiber in the name.
  • Add a few tablespoons of unprocessed wheat bran to the cereal.

Add Whole Grains

  • Try to make at least half of the grains eaten whole grains.
  • Look for bread that lists whole wheat, whole-wheat flour, or another whole grain as the first ingredient, with at least 2 grams of dietary fiber per serving.
  • Experiment with whole-wheat pasta, brown rice, wild rice, barley, and bulgur wheat.

Baked Foods

  • Substitute whole-grain flour for half or all white flour when baking.
  • Add crushed bran cereal, unprocessed wheat bran, or uncooked oatmeal to muffins, cakes, and cookies.

Legumes

  • Beans, peas, and lentils are recommended sources.
  • Add kidney beans to soups or salads.
  • Make nachos with refried black beans, fresh vegetables, whole-wheat tortilla chips, and healthy salsa.

Fruit and Vegetables

  • Fruits and vegetables are rich in fiber and vitamins and minerals.
  • Try to eat a favorite fruit daily.

Healthy Snacks

  • Fresh fruits, raw vegetables, low-fat popcorn, and whole-grain crackers are healthy choices.
  • Try for a handful of nuts or dried fruits; however, be aware that nuts and dried fruits can be high in calories.

Moderation

High-fiber foods are beneficial for the body’s health.

  • Adding too much fiber can promote intestinal gas, abdominal bloating, and cramping.
  • Increase fiber gradually over a few weeks.
  • This allows the natural bacteria in the digestive system to make adjustments.
  • Maintain hydration, as fiber works best when it absorbs water.

Individuals not sure how to incorporate more fiber can consult a nutritionist and health coach to help begin the process.


Gut Dysfunction


References

Anderson, James W et al. “Health benefits of dietary fiber.” Nutrition Reviews vol. 67,4 (2009): 188-205. doi:10.1111/j.1753-4887.2009.00189.x

Cronin, Peter, et al. “Dietary Fiber Modulates the Gut Microbiota.” Nutrients vol. 13,5 1655. 13 May. 2021, doi:10.3390/nu13051655

Fuller, Stacey, et al. “New Horizons for the Study of Dietary Fiber and Health: A Review.” Plant foods for human nutrition (Dordrecht, Netherlands) vol. 71,1 (2016): 1-12. doi:10.1007/s11130-016-0529-6

Gill, Samantha K et al. “Dietary fiber in gastrointestinal health and disease.” Nature reviews. Gastroenterology & hepatology vol. 18,2 (2021): 101-116. doi:10.1038/s41575-020-00375-4

Post Disclaimer

Professional Scope of Practice *

The information herein on "Fiber and Gut Health: EP's Chiropractic Functional Team" is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional.

Blog Information & Scope Discussions

Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez DC or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Dr. Alex Jimenez DC, MSACP, CIFM*, IFMCP*, ATN*, CCST
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Againย  We Welcome Youยธ

Our Purpose & Passions: I am a Doctor of Chiropractic specializing in progressive, cutting-edge therapies and functional rehabilitation procedures focused on clinical physiology, total health, practical strength training, and complete conditioning. We focus on restoring normal body functions after neck, back, spinal and soft tissue injuries.

We use Specialized Chiropractic Protocols, Wellness Programs, Functional & Integrative Nutrition, Agility & Mobility Fitness Training, and Rehabilitation Systems for all ages.

As an extension to effective rehabilitation, we too offer our patients, disabled veterans, athletes, young and elder a diverse portfolio of strength equipment, high-performance exercises, and advanced agility treatment options. We have teamed up with the cities premier doctors, therapists, and trainers to provide high-level competitive athletes the possibilities to push themselves to their highest abilities within our facilities.

We’ve been blessed to use our methods with thousands of El Pasoans over the last three decades allowing us to restore our patients’ health and fitness while implementing researched non-surgical methods and functional wellness programs.

Our programs are natural and use the body’s ability to achieve specific measured goals, rather than introducing harmful chemicals, controversial hormone replacement, unwanted surgeries, or addictive drugs. We want you to live a functional life that is fulfilled with more energy, a positive attitude, better sleep, and less pain. Our goal is to ultimately empower our patients to maintain the healthiest way of living.

With a bit of work, we can achieve optimal health together, no matter the age or disability.

Join us in improving your health for you and your family.

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East Side: Main Clinic*
11860 Vista Del Sol, Ste 128
Phone: 915-412-6677

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Phone: 915-412-6677

Dr. Alex Jimenez DC, MSACP, CIFM, IFMCP, ATN, CCST
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Clinic Location 1

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Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

phone: 915-850-0900

Licensed in Texas & New Mexico *

Dr. Alex Jimenez DC, MSACP, CIFM, IFMCP, ATN, CCST
My Digital Business Card

Post Disclaimer

Professional Scope of Practice *

The information herein on "Fiber and Gut Health: EP's Chiropractic Functional Team" is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional.

Blog Information & Scope Discussions

Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez DC or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Dr. Alex Jimenez DC, MSACP, CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card

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