Honey contains negligible amounts of dietary fiber, but it has prebiotic and probiotic properties! It supports growth of good bacteria in the gut, improving digestion and immune function.
How much fiber in honey?
Honey has many health benefits, mainly due to its particularly high antioxidant content. In fact, a tbsp of honey a day could help us lose weight, despite the fact, that it consists almost 100% of sugars.
Moreover, honey contains negligible amounts of dietary fiber. It has only 0.2 grams of fiber per 100g. A tablespoon doesn’t contribute to the daily fiber intake.[1]
But, honey contains oligosaccharides and low molecular weight polysaccharides, which have prebiotic properties.[2]
These compounds aren’t digested in the upper part of the gastrointestinal tract. They’re fermented by beneficial microflora in the large intestine. Prebiotics are types of fiber that help good bacteria grow in the gut, improving digestion and immune function.[3]
Raw honey contains probiotics as well. Probiotics are beneficial microorganisms. They inhibit the growth and development of pathogens, keeping the gut healthy.
Should I eat honey?
Consuming reasonable amounts of honey, as part of a healthy, well-balanced diet, is good for our health. It’s particularly high in phenolic and flavonoid compounds.
These compounds fight oxidative stress, and have potent antibacterial, anti-inflammatory and antioxidant properties! In fact, honey may play a beneficial role in certain inflammatory diseases, such as cancer, cardiovascular diseases, diabetes, arthritis, as well as neurodegenerative diseases.[4,5]
You’ll find a wide variety of organic honey brands on iHerb.
How much dietary fiber do we need a day?
There hasn’t been established an ideal daily intake of fiber. But, it is highly recommended to consume at least 28 grams of fiber a day on a 2,000 calorie diet.
However, most people consume less fiber than the minimum recommended daily intake. Most people who follow a standard Western diet consume less than half of the recommended daily intake. Animal-derived foods contain no fiber. Fiber is naturally present only in plant-based foods.
On the other hand, it’s unlikely to consume too much fiber.
Health benefits of fiber
Consuming adequate amounts of fiber is essential for good health. High fiber intake has been linked to significantly lower risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Also, high fiber intake may lower elevated blood pressure and serum cholesterol levels![6]
Additionally, fiber improves insulin sensitivity and enhances immune function!
Furthermore, fiber contributes to healthy gut microbiota, which is also crucial for good health. Gut microbiota protects the body from chronic inflammations, improves metabolic processes, and promotes weight loss, due to regulation of appetite![7]
Foods high in fiber
If you want to increase the daily fiber intake, you should follow a whole food, plant-based diet. Foods high in fiber are beans, vegetables, fruits, whole grains, seeds, and nuts. Even favorite foods, such whole grain bread, potatoes, pasta, and dark chocolate, are high in fiber.
