Benefits of Fiber

Dietary fiber is a very important part of our daily diet.  Unfortunately, many people do not understand just how important fiber is to their health and how easy it is to include it into their diets.  So lets take a closer look at what fiber is and how it benefits our bodies.  Fiber is the indigestible portion of  fruits, vegetables, grains, nuts, and legumes.  Diets high in fiber have been linked to lower cholesterol levels, lower risk of heart disease, weight management, regulation of blood sugar levels, and prevention of constipation. 

There are two types of fiber, soluble and insoluble, that work in different ways to benefit the body. 

*Soluble fiber forms a gel like substance when mixed with water. It slows down digestion and make you feel full. This form of fiber helps with weight management by suppressing appetite, lowering cholesterol levels, and regulating blood sugar levels. Good sources of soluble fiber include oats, apples, nuts, blueberries, and psyllium.

*Insoluble fiber stays intact in water and is especially beneficial to the gut because it bulks up the stool and increases transit time in the bowel, thus preventing constipation.  Good sources of insoluble fiber include whole  grains, zucchini, green beans, and celery.

Most Americans do not get enough fiber through their diet. For example, on the Standard American Diet a typical plate is made up of 50% meat, a starchy vegetable, and 25% of salad or non-starchy vegetables. A fiber rich plate looks more like 50-75% salad or vegetables and 25% protein. To receive the health benefits listed above, nutritionists recommend eating 25-35 grams of fiber a day.  This means that a lot more plant based foods need to be added to the Standard American Diet to ensure that you are eating the recommended amount of fiber daily. It is best to add fiber rich foods slowly into the diet as they are known to cause gas and bloating if added too quickly. Also, make sure to drink plenty of fluids while eating more fiber because fiber absorbs water.