Dietary
fiber is also known as roughage or bulk. Our body needs fiber. Fiber is a plant-based nutrient
that resists digestive enzymes, and so it is not absorbed into the body.
Instead, it keeps food moving efficiently throughout the body.
There are two types of fiber: soluble and insoluble.
Soluble fiber absorbs water from food, which slows down digestion. Slower digestion can be helpful for supporting healthy blood sugar and cholesterol levels already in the normal ranges.
Foods rich in soluble fiber include beans, brussels sprouts, pears, avocado, nuts, psyllium, oatmeal, flax seed, barley, dried peas, oranges, apples, carrots, cucumbers, celery, etc.
Soluble fiber forms a gel when mixed with fluid in the stomach, preventing rapid uptake of carbohydrates. It can also slow the uptake of dietary fats into the blood (absorption of fat-soluble vitamins A, D, E and K and essential omega-3 fatty acids). Excess fiber can bind to iron, zinc, calcium and magnesium and decrease their absorption when consumed at the same time as a meal.
Insoluble fiber (or called cellulose, lignins or hemicelluloses) accelerates the passage of waste and food. It does not absorb water or dissolve. Some foods high in insoluble fiber include whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit and root vegetable skins, cabbage, lettuce, bell peppers, outer husk of corn kernels, grapes, peas, etc.
Some foods contain both types of fiber.
The national fiber recommendations are 30 to 38 grams a day for men, 25 grams a day for women between 18 and 50 years old and 21 grams a day for women with age above 50.
There are two types of fiber: soluble and insoluble.
Soluble fiber absorbs water from food, which slows down digestion. Slower digestion can be helpful for supporting healthy blood sugar and cholesterol levels already in the normal ranges.
Foods rich in soluble fiber include beans, brussels sprouts, pears, avocado, nuts, psyllium, oatmeal, flax seed, barley, dried peas, oranges, apples, carrots, cucumbers, celery, etc.
Soluble fiber forms a gel when mixed with fluid in the stomach, preventing rapid uptake of carbohydrates. It can also slow the uptake of dietary fats into the blood (absorption of fat-soluble vitamins A, D, E and K and essential omega-3 fatty acids). Excess fiber can bind to iron, zinc, calcium and magnesium and decrease their absorption when consumed at the same time as a meal.
Insoluble fiber (or called cellulose, lignins or hemicelluloses) accelerates the passage of waste and food. It does not absorb water or dissolve. Some foods high in insoluble fiber include whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit and root vegetable skins, cabbage, lettuce, bell peppers, outer husk of corn kernels, grapes, peas, etc.
Some foods contain both types of fiber.
The national fiber recommendations are 30 to 38 grams a day for men, 25 grams a day for women between 18 and 50 years old and 21 grams a day for women with age above 50.
The benefits of a high-fiber diet are:
- Helps with
weight loss & healthy weight management
- Helps support
healthy blood sugar levels already within the normal range
- Normalizes
bowel movements & maintains bowel health
- Helps support
healthy cholesterol levels already within the normal range
- Promotes heart health
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