You already know that fiber is good for you and you know that you should have more of it in your diet.
But do you really know what it is or why it’s good for you?
Do you know there are two different kinds of fiber, and what each of them do?
Do you know what foods to eat to make sure you’re getting enough of both kinds?
Fiber is what people used to call “roughage.” It’s the part of the food that you eat that your body can’t break down.
When you eat fruits, vegetables, grains and nuts, your body takes out protein and nutrients from the parts that it can and uses them. The parts that can’t be broken down pass through our system as bulk. That’s fiber.
When fiber moves through our systems, it does us a lot of good.
There are two different types of fiber – soluble and insoluble:
Soluble fiber dissolves in water. It breaks down in our systems into a thick fluid that carries out our bad cholesterol and excess blood sugar. Foods that are high in this kind of fiber include apples, peas, beans, oats, carrots, citrus fruits and psyllium.
Insoluble fiber does not dissolve. It is this type of fiber that moves through our system and carries out our waste. Foods that are high in this kind of fiber include potatoes, cauliflower, nuts and beans.
Both soluble and insoluble fibers are good for you, and important to include in your diet. They provide different benefits in different ways.
The Benefits of Fiber
1. It keeps you regular. By adding weight and bulk to your stool, it also makes it softer. That makes it easier to pass. Fiber keeps things moving and prevents constipation. It can also soak up extra liquid in your intestines if you are having trouble with diarrhea.
2. Soluble fiber helps lower your cholesterol levels.
3. It also helps lower your blood sugar levels, which means that it is particularly good for people who are at risk for diabetes 2.
4. Studies have shown that fiber can combat inflammation and lower blood pressure.
5. High fiber foods make us feel full so we eat less. They are a valuable tool in helping you to lose weight.
How Much Fiber?
The Institute of Medicine has the following suggestions for how much fiber we should be getting each day.
|Age 50 or younger||Age 51 or older|
|Men||38 grams||30 grams|
|Women||25 grams||21 grams|
To make sure that you are eating enough fiber, make sure that you are choosing lots of fresh fruits and vegetables, nuts and beans.
Remember that refined foods are low in fiber, so choose fresh foods that are closest to their natural state.Tweet
Good high fiber snack ideas include fresh fruits, vegetables and nuts.
You can also add seeds to your yogurt and salads! The added crunch makes it even more satisfying and delicious and boosts your fiber intake fast.
By paying more attention to your fiber intake each day, you can feel better, boost your health and give a kick start to your weight loss all at the same time.
Yours in health,
P.S. Please share this info. with your loved ones and I welcome your comments below.