Fiber is more than an insipid ingredient in healthy breakfast cereals. Fiber is a constituent to a variety of foods, some of which you might eat and enjoy everyday. Two main types of fiber exist: soluble and insoluble. Both are essential to a healthy body but have different functions within the digestive tract. Learning the difference might help you meet your recommended daily dosage of fiber.
Soluble Fiber
Soluble fiber is the type that dissolves in water; it exists in a variety of vegetables, fruits, oats, legumes and nuts. Upon rapidly absorbing in your body, soluble fiber forms a gel-like substance. It helps reduce blood sugar levels by slowing the absorption of sugar, which is an asset to diabetics. People who consume healthy daily doses of soluble fiber are less likely to develop Type 2 diabetes.
Insoluble Fiber
Insoluble fiber is a dieter's friend and defense against frequent hunger. Unlike soluble fiber, it does not dissolve in water, which makes it more difficult to digest. Upon consuming foods high in insoluble fiber, you'll experience a fuller feeling for longer, which might help you maintain a lower-calorie diet plan. In addition, insoluble fiber supplies a steady stream of insulin to the blood, as opposed to rapid spikes that encourage food cravings and lead to plummeting blood sugar and subsequent hunger. Among the best sources of insoluble fiber are whole-wheat flour, beans, vegetables and nuts.
Fiber Health Benefits
Most people know that fiber helps keep you regular by promoting healthy bowel patterns, but fiber does much more for your body. Fiber helps reduce your risks of diseases such as coronary heart disease -- the leading cause of death among men and women in the U.S. In a study following 40, 000 men, Harvard researchers noted those who maintained high-fiber diets decreased their heart disease risk by 40 percent when compared to those who followed a low-fiber diet, according to the Harvard School of Public Health. High-fiber diets are also linked to lower blood pressure and cholesterol levels.
Recommended Daily Intake
Your ideal intake of fiber depends upon your age and sex. Women in their younger years need around 25 g daily. Those over age 51 require less -- around 21 g. Younger men should consume 38 g daily. Those older than 51 years require approximately 30 g. Reaching your magic number is simpler than you might think. Start by eating fruit at every meal, swapping white bread for whole grains and snacking on high-fiber cereals, popcorn and nuts.
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