The Macros: Dietary Fiber

The Kaufmann Diet is all about using nutrition as a powerful tool to support good health, prevent disease, and sometimes even reverse diseases. In this series, we break down the components of nutrition into their specific parts, and discuss how they can support––and sometimes hinder––our health. The first part of this series covers macronutrients, what they are, how they fit into your Kaufmann Diet, and the best sources of these nutrients. 

Dietary Fiber

Dietary fiber, also known as roughage or bulk, refers to the indigestible parts of plant-based foods. Unlike other food components such as fats or proteins that your body breaks down and absorbs, fiber is not digested by your body. Instead, it passes relatively intact through your stomach, small intestine, and colon and out of your body.

There are two types of dietary fiber:

1. Soluble Fiber: This type dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in apples, citrus fruits, carrots, and psyllium.
2. Insoluble Fiber: This type promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Nuts, and vegetables such as cauliflower are good sources of insoluble fiber.

There are a lot of health benefits associated with dietary fiber:

Digestive Health: Fiber helps to regulate the body’s use of sugars, helping to keep hunger and blood sugar in check. It aids in regular bowel movements, which helps prevent constipation.

Heart Health: Studies have also shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation, and lowering bad (LDL) cholesterol.

Helps You Lose/Manage Weight: High-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and stay satisfied longer. High-fiber foods tend to take longer to eat and to be less “energy-dense,” which means they have fewer calories for the same volume of food.

Normalizes Bowel Movements: Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool.

The Kaufmann Diet is a low-carbohydrate diet that eliminates grains, beans, and other higher carbohydrate foods, particularly in the most restrictive phase of the diet. However, these are all high-fiber foods which are commonly recommended because of their fiber content. 

But that does not mean there are not plenty of foods on The Kaufmann Diet which contain an abundance of fiber. In fact, if you are eating on the Kaufmann Diet, it is quite easy to get plenty of fiber in your diet. These are all quality, Kaufmann Diet-approved sources of dietary fiber.  

Fruits

Apples: Especially with the skin, apples are a good source of both soluble and insoluble fiber. Stick to green apples on Kaufmann One.

Berries: Raspberries, blackberries, and strawberries are high in fiber and also rich in antioxidants.

Pears: With the skin on, pears provide a substantial amount of fiber. Pears are a good treat on Kaufmann 2

Avocados: Besides being rich in healthy fats, avocados are also a good source of fiber.

Vegetables

Broccoli: High in fiber and a range of other nutrients.

Carrots: Great source of fiber, especially when eaten raw.

Brussels Sprouts: Rich in fiber and other vitamins and minerals.

Cauliflower: Contains a good amount of fiber and can be used as a versatile ingredient in many dishes.

Sweet Potatoes: Particularly when eaten with the skin, they provide a good amount of fiber. Sweet potatoes are a good option on Kaufmann 2

Legumes

Legumes, or beans, are relegated to the Kaufmann Two Diet because of their carbohydrate content, but they are a good source of protein, fiber and nutrition once moved on to The Kaufmann Two Diet.

Lentils: Very high in fiber and protein.

Black Beans: Rich in fiber, protein, and other nutrients.

Chickpeas: Also known as garbanzo beans, they are high in fiber and protein.

Kidney Beans: Another excellent source of fiber and protein.

Split Peas: Can be used in soups and stews for a high-fiber meal.

Nuts and Seeds

Almonds: Provide a good amount of fiber, protein, and healthy fats.

Chia Seeds: Extremely high in fiber and can be added to various foods and drinks.

Flaxseeds: Rich in fiber and omega-3 fatty acids, often used in baking or smoothies.

Sunflower Seeds: High in fiber and can be eaten as a snack or added to salads and other dishes.

Coconut: Both fresh and dried coconut can provide a significant amount of fiber.

Related Articles

Insoluble vs Soluble Fiber

How To Get Enough Fiber On The Kaufmann Diet

The Importance of Fiber

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