All About Fiber
Most of us know that there are different types of fiber, but do you know the role each one plays?
Soluble fiber dissolves in water. It slows down digestion and can help lower cholesterol and glucose levels.
Obviously, insoluble fiber doesn't dissolve, but it helps move food through your digestive system and increases “bulk”. If you are constipated or irregular, eating more of this type of fiber will help you become more regular.
Prebiotics are the insoluble fibers that become food for your digestive pro-biotics (your healthy gut bacteria). Feeding the “good” bacteria helps to increase them over the “bad” bacteria in your gut. Research suggests that a healthy gut strengthens your entire body by helping with constipation, reducing inflammation, boosting the immune system, reducing allergies, reducing eczema symptoms, and increasing calcium absorption. The gut is also linked to our brains, and a healthy gut boosts our mood. Some of this is still under research, but it shows how our digestive system can affect our entire body!
Eat up! Eating a variety of fruits and vegetables helps to ensure that we are getting enough of all the fibers. Besides the benefits listed above, high-fiber foods are more filling, aiding in weight loss because most high-fiber foods are lower in calories, meaning you can eat more of them. They also contribute to weight loss by helping you feel full sooner and stay full longer.
Things to consider…
Women should aim for 25 grams, and men should consume 38 grams of fiber every day. If you are increasing your fiber, it is good to do it slowly, over weeks.
If you are like me, I do everything on MAXIMUM, you can expect that the sudden increase in fiber may result in bloating as your gut shifts to more “good” bacteria, but it will pass as your gut biodiversity stabilizes.
And make sure you are drinking plenty of water to help the fiber do its work.
Fiber amounts vary from 1 to 16 per cup in fruits and vegetables. Split peas, black beans, and lentils have the highest amount of fiber.
