Populations that eat greater amounts of fiber-rich foods are generally healthier. While all of the reasons for this are not known, it may be because the fiber-rich foods themselves are healthier.
What is dietary fiber? Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.
Fiber is classified as soluble, which dissolves in water, or insoluble, which doesn't dissolve.
Soluble fiber: This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
Insoluble fiber: This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.
The amount of soluble and insoluble fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.
Fiber can also help in achieving healthy weight. Fiber makes us feel full sooner and stays in our stomach longer, slowing down our rate of digestion and keeping us feeling full longer, so you're likely to eat less and stay satisfied longer. And high-fiber foods tend to take longer to eat and to be less "energy dense," which means they have fewer calories for the same volume of food.
Refined grains like instant rice and those used to make white bread and sugary breakfast cereals have had most of their fiber and nutrients striped away. They turn into glucose so fast that, like sugar, they can cause a spike in our insulin level. This tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it. Fiber helps to keep our blood sugar level more consistent. It also moves fat through our digestive system faster so that less of it is absorbed.
How much fiber do I need? A beneficial amount would be between 25-35 grams per day. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water! Fiber works best when it absorbs water, making your stool soft and bulky.
To Request An Appointment Click Below
Gitto Advanced Chiropractic & Functional Nutrition
Feel Better –Live Better-Perform Better
331 Tilton Road
Northfield, NJ 08225