What is Fiber?

Many of us have heard that fiber is important for elimination health. We might not know what foods have fiber, or how much we need! Kelli Borgman, RD, Nutrition Consultant for the Vermont Continence Project, explains how we can increase the fiber in our child’s diet for overall GI health and wellness.

A full transcript of the video appears below.

Hello, I’m Kelli Borgman and I’m a dietician with the Vermont Continence Project. This video will discuss all things fiber and why it matters when addressing constipation.

Here’s some basic facts to better understand what fiber is and how it helps. Fiber’s the rough indigestible part of plant foods. It’s not found in any animal foods. Fiber is found in all unprocessed or minimally processed plant-based foods. There’s varying levels and types of fiber in different foods in different parts of the plant, such as the leaves, the fruit, or the root.

Fiber supports digestion by increasing the volume, which helps make the natural digestive waves of muscle contraction more complete and efficient. Many forms of fiber naturally attract water, so it keeps stool from getting hard and compacted.

Lots of different types of fibers are found in each type of food from the categories represented in these pictures. A variety of foods within and throughout different food groups increases the amount and diversity of fibers your child gets. In general, the more varied and colorful their day-to-day options are, the happier the digestive tract is going to be. The main food groups to consider are fruits, veggies, beans and lentils, nuts and seeds, and whole grains.

I’ve included a handout of high fiber foods in the resource section that contains lists of foods from each image on this page to get you thinking and creative about how to add more variety and types of these foods slowly over time. There’s lots of serving tips, tricks, and ideas from that handout to get you started.

There’s a specific category of fiber I want to tell you a little bit more about because they have recently been found to have many positive effects on digestion. Prebiotic fibers are forms of fibers found in many foods and also many supplements on the market these days. They’re known to increase beneficial microorganisms in the digestive tract by giving them a place to live and a food source. They help overall function in the digestive system and have been shown to have anti-inflammatory effects.

If you’re interested in the benefits of prebiotic fiber, I’ve listed the foods that have higher amounts there. Fruits include apples, avocados, ripe bananas, green bananas and their flour, berries, cherries, kiwi, and mango. Veggies include asparagus, broccoli, cauliflower, Jerusalem artichoke, leeks, mushroom, garlic, onion, peas, sweet potato and tomatoes. Grains and starches include amaranth, barley, buckwheat, cassava, oats, potatoes, quinoa, tapioca flour, and whole wheat. Nuts, seeds, and legumes include almonds, chia seeds, flax seeds, walnuts, all the beans, chickpeas, lentils, and split peas. And herbs and spices include cocoa, marshmallow root, psyllium husk, and seaweed. And the herbs and spices section, marshmallow root, and psyllium are more typically used as supplements so ask your doctor or dietician if these would be appropriate for your child.

Thank you for taking the time to watch this. The information contained in this video is for informational purposes only. It is not a substitute for professional health or medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider.