Full on Fiber
Posted on: May 4, 2016Categories: LiveWell 24/7
This one simple tip may be just the thing you need to amp up your diet and reach your health goals. Fiber is a necessary part of any diet in order to maintain balance in digestion and absorb maximal nutrients.
What is fiber?
There are two types of fiber, soluble and insoluble. Soluble fiber absorbs water and nutrients during digestion and keeps you fuller longer. It also helps to lower blood cholesterol and manage blood sugar levels. Soluble fiber may be referred to as a prebiotic, which feeds the healthy bacteria in your gut. Insoluble fiber will help you lose or maintain a healthy weight and reduces the risk of colon cancer.
What are the benefits of eating fiber?
- Blood sugar control: Soluble fiber helps slow down the breakdown of carbohydrates and the rate of sugar absorption.
- Heart health: Research shows that indulging in a high-fiber diet leads to a 40 percent lower risk of heart disease.
- Reduced Risk of Stroke: Researchers have found that for every seven-grams more fiber you consume on a daily basis, your stroke risk is decreased by 7 percent.
- Weight loss and management:Fiber supplements have been shown to enhance weight loss due to it increasing the feeling of fullness.
- Skin health: Fiber helps remove yeast and fungus out of your body, preventing them from being excreted through your skin.
- Irritable bowel syndrome (IBS): Fiber relieves IBS symptoms.
- Gallstones and kidney stones: A high-fiber diet may reduce the risk of gallstones and kidney stones due to its ability to regulate blood sugar levels.
How much fiber do I need?
Men need about 30 to 38 grams per day.
Women need about 21 to 25 grams.
How do I incorporate fiber into my diet?
Try reaching these recommended daily goals by adding these foods to your meal plan.
- Fruits: Apples, pears, figs, berries, oranges
- Veggies: Broccoli, red peppers, and sweet potatoes.
- Whole grains: Oatmeal, whole grain bread, whole wheat pasta, brown rice
- Legumes, nuts, seeds, beans, peas, and lentils are great sources of fiber too!
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