- Soluble fiber works by decreasing serum cholesterol and stabilizing blood glucose levels. Soluble fiber is easily absorbed by the body and includes citrus pulp, soybean hulls, oat, barley and beans.
- Insoluble fiber works by decreasing how much time it takes for food to move through the intestines. Insoluble fibers are not absorbed by the body but add bulk to the stool to help the body eliminate food through the gut. Sources of insoluble fiber are brown rice, carrots, celery, onions, garlic, corn hulls and many fruits, such as bananas and berries.
People in recovery often experience diarrhea, bloating, cramps and gas when they stop using substances due in large part to intestinal damage from years of poor food access and limited dietary choices. For people who used opiates, these effects may be more severe. Opioids and opiates directly interfere with normal bowel function by paralyzing the bowel, causing the pushing and elimination process to function irregularly. A high[1]fiber diet, alongside plenty of water, acts as a natural laxative and will help restore normal bowel function during recovery from substance use. Education should focus on recommending dietary patterns that increase fibrous foods, adding them slowly over time and with adequate hydration.5 The current recommendation for fiber intake is 25 grams per day for women and 38 grams per day for men. Fiber is directly labeled on a Nutrition Facts Label in grams (g). Foods that have three or more grams of fiber per serving are considered higher fiber choices. Keep in mind that many foods high in fiber most likely won’t have a Nutrition Facts Label, such as fresh fruits and vegetables.
Prebiotics and probiotics
The gut microbiome is a collection of all the bacteria or microbes that live naturally in the gut. The microbes in our gut aren’t like bacteria that make us sick and need an antibiotic. These microbes are a good and normal thing that can help support our overall health. Within everyday food choices, probiotics and prebiotics support a healthy gut during recovery. Probiotics are the diversified strains of bacteria in the gut (e.g., soldiers in the army). These helpful bacteria in the gut produce nutrients that are crucial for brain and mental health, including biotin, vitamin B12, niacin (B3), pantothenic acid (B5), folate, vitamin D and vitamin K. Good sources of probiotics include both soluble and insoluble fiber such as yogurt, kefir, and fermented foods such as sauerkraut and sour pickles. For yogurt, check for labels that clearly state they include live and active cultures. Probiotics can also diversify and build a strong immune system typically impaired or destroyed by prolonged substance use.
Prebiotics are parts of food and specific nutrients that feed good bacteria (e.g., feed and give the soldiers the support they need). Foods with prebiotics give the gut microbes nutrients to create short-chain fatty acids that can boost mood. The main source of prebiotics are high-fiber foods, such as whole grains and fruits and vegetables, including onions, garlic, artichokes, asparagus, bananas, berries, green vegetables and tomatoes.
While prebiotics and probiotics can be found in supplement form, caution should be taken with individuals in recovery for substance use who rely on drugs in pill form. High-fiber foods should be prioritized in efforts to diversify foods in the diet, establish routine eating patterns, and provide.
