1. Where Is Fiber Found in The Diet?
Also, known as roughage, fiber comes from grains, vegetables, fruits and legumes. Unlike other food nutrients such as carbohydrates, proteins and fats--which your body breaks down and absorbs--fiber isn't digested by your body. Therefore, it passes, for the most part, unabsorbed and unchanged through your stomach, small intestine and into your colon. Fiber absorbs its weight in water, thus resulting in softer, bulkier stools. Fiber is often divided into two categories--those that don't dissolve in water (insoluble fiber) and those that do (soluble fiber).
2. Two Types of Fiber
Insoluble fiber encourages the movement of material through your digestive system and increases stool bulk. This can aid those who encounter constipation or irregular stools. Sources of insoluble fiber are found in whole wheat flour, wheat bran, nuts and many vegetables. Unlike insoluble fiber, soluble fiber dissolved in water forms a gel-like material. It can help lower blood cholesterol and control blood sugar levels. Sources of soluble fiber can be found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. Next time you eat a meal or a snack, try to be aware of what type of fiber you are consuming--insoluble or soluble fiber.
3. How Fiber Effects Overall Health
Health experts believe that when including a wide variety of fiber in the form of grains, vegetables, fruits and legumes in your diet, that you can reduce health risk and provide many benefits as well. A few well-known benefits include lowered cholesterol level, controlled blood sugar levels and prevention of constipation. In addition, fiber appears to be important in treating diabetes, colon polyps and certain cancers.
4. Best Choices of Fiber
Eating whole foods--grains, vegetables, fruits, and legumes--rather than fiber supplements are generally the best choice. Fiber supplements--Metamucil, Citrucel, and FiberCon--don't provide the vitamins, minerals and other nutrients that high-fiber foods do. However, some people may still need a fiber supplement if dietary changes aren't sufficient enough or if they have certain medical problems. So sticking with foods such as oatmeal, barley, beans, carrots, strawberries and bananas are all healthy choices that provide a decent amount of fiber in your diet.
5. Getting Too Much Of a Good Thing
Even though high fiber foods are good for your health, consuming too much fiber can cause intestinal gas, abdominal bloating and cramping. Always increase fiber in your diet gradually over a period of a time. This will more readily allow your digestive system to adjust to the changes that are occurring. And it is also important to drink plenty of water. Fiber works best when it absorbs water, which allows your stool to be soft and bulky.
Member Comments