Benefits of fiber

What is Fiber?

Fiber in terms of nutrition is a complex carbohydrate. It comes from edible plant parts that are unable to be broken down and digested by the body.

How Fiber Works

Dietary fibers main purpose is to help with your gastrointestinal tract by changing the contents and how nutrients are absorbed by the body.

There are two types of fiber: Soluble, which means it can be dissolved by water, and Insoluble, not dissolved in water.

Soluble fiber is found in oats, rye, vegetables, fruits, and legumes. It helps with regulating your cholesterol and blood sugar levels.

Soluble fiber combines with bile acid, a substance that is produced in the liver from cholesterol to help process dietary fat. When the cholesterol is combined with the bile acid it is essentially removed from the body. The liver now must make new bile acid from existing cholesterol. This in turn lowers your overall cholesterol.

Soluble fiber helps regulating your blood sugar levels by slowing the rate that food leaves your stomach and by slowing the rate at which it is absorbed in your body.

Insoluble fiber is found in wheat’s, whole grains, nuts, seeds, and some vegetables. Insoluble fiber is helps with digestion by essentially cleaning out your colon through more effective bowel movements. It does this by adding bulk to your feces.

Benefits of Fiber

Fiber influences the digestive process because it cannot be digested by humans. Because of this, it helps contribute to our bodies feeling full when we eat and slows the digestion process, which makes it more difficult for our bodies to absorb glucose (sugar) into our bloodstream. This is particularly important for maintaining proper blood sugar levels which is something diabetics have to keep a close eye on.

Fiber is also good to consume if you suffer from constipation or high cholesterol levels. It’s a fighter against heart disease, cancers, and obesity as well.

Some of the highest fiber foods are legumes, bran, prunes, raspberries, and blackberries.

Some Fiber Statistics

It is recommended healthy adults consume 20-35 grams of fiber each day.

The average person consumes less than 50% of their recommended dietary fiber intake.

The American Diabetes Association recommends people with diabetes eat 25-50 grams of fiber each day.