There are two main types of fiber found in foods: insoluble and soluble.
Insoluble Fiber
Insoluble fiber is found in whole grains and on the outside of seeds, fruits, legumes, and other foods. It is also called roughage. Its job is to hold onto water in your digestive system. It uses this water to move waste through your intestine and get rid of all of the toxins and material that your body doesn't need. Insoluble fiber acts like a sponge. It absorbs water and then swells up inside of your intestine, producing a ?full feeling.?
Soluble Fiber
The other type of fiber is soluble fiber. It is found in fruits, vegetables, seeds, brown rice, barley, oats, and oat bran. It works by passing through the intestine and forming a ?gel? like substance. Fiber and digestive enzymes made by the liver form this gel. Soluble fiber works on a chemical level to prevent and reduce the absorption of certain substances that are harmful to the body.
Getting the Benefits of Fiber
Getting the benefits of fiber is as simple as switching from a diet high in processed foods to a whole foods diet. Your diet should emphasize fresh fruits and vegetables and whole grains, nuts and seeds. The best way to increase your fiber is through foods, and not fiber supplements since most fiber supplements are just purified cellulose. Eating whole foods provides you with fiber and other important nutrients and minerals.
Control Weight and Reduce Cravings with Fiber
Getting enough fiber each day will help you control your weight. When you eat fiber-rich foods, you'll feel fuller for longer periods of time. You won't experience drops in your blood sugar, which make it easy to succumb to food cravings. When you emphasize fiber in your diet, you'll also be eating more nutritious foods.
Foods High in Fiber
White bread, pasta and processed foods are very low in fiber. Whole grains, fruits and vegetables provide fiber along with a lot of other important nutrients. These foods are lower in calories, fat and preservatives. When you eat whole, fiber-rich foods you'll lose weight, have more energy and feel more satisfied after meals.
Fiber Supplements
If fiber is a big concern for you, you can also try fiber supplements. Although it is preferable to seek fiber in whole food form, supplements can help you stay regular and keep your digestive system active. According to the Mayo Clinic, there are no long-term harmful effects from taking daily fiber supplements. If you're struggling with a digestive disorder like irritable bowel syndrome, then this might be an option in addition to changing your diet.
Introduce Fiber Slowly to your Daily Diet
The daily recommended allowance for fiber is between 25 to 35 grams for adults. It is estimated that most people get 15 grams or fewer. If you're just beginning to introduce more fiber into your diet, it's best to step up your intake gradually. Moving from 15 grams to 35 grams immediately may cause gas and bloating. Increasing your fiber level gradually over two weeks is the best approach.
It's hard to overstate the importance of fiber in the diet. Even though fiber is most associated with grains, rice and breads, it's important to remember that fruits and vegetables also contain significant amounts of dietary fiber. In fact, the need for fiber is just one more reason to eat your fruits and vegetables every day. Good sources of dietary fiber include grains, cereals, legumes, lentils, nuts, seeds, fruits and vegetables. As we said before, meats and dairy products do not contain any dietary fiber, so it is important to eat some plant based foods ever day to get the fiber you need.
In order to understand why dietary fiber is so important, it is a good idea to know what fiber is and what role it plays in digestion. Simply put, dietary fiber is the portion of food that the human body cannot digest. Fiber is found in foods of plant origin only; there is no fiber in meat and dairy products. Fiber plays an important role in the digestion of food, and in the elimination of waste products as they travel through the body.
Soluble vs. insoluble
Not all fiber is the same, and fiber comes in two forms - soluble and insoluble. All plant materials contain both types of fiber, but some sources contain more of one than the other. Eating a variety of foods rich in fiber every day will ensure you get adequate levels of both soluble and insoluble fiber. Insoluble fiber is important in keeping people regular, and it has shown promise as well in the prevention of some types of colon and rectal cancers. Insoluble fiber is mainly found in wheat brain, some types of vegetables and in whole grain products. Some vegetables rich in insoluble fiber include carrots, peas and broccoli. The skins of fruits are also rich in insoluble fiber. Soluble fiber, on the other hand, has shown promise in reducing levels of cholesterol in the blood, and at reducing the rate at which glucose enters the bloodstream. Soluble fiber is abundant in dried peas, lentils, beans, barley, oat bran, and in many fruits and vegetables.
How much fiber is enough
Many people are unsure just how much dietary fiber they need every day, but most dietitians recommend that women consume between 21 and 25 grams of dietary fiber per day. For men, the recommendation is 30 to 38 grams of fiber each day. Of course, that is easier said that done, and it is important to know which foods are high in fiber in order to boost your daily fiber consumption. In the case of packaged foods like breads and crackers, the fiber content will be listed as part of the nutritional label. In the case of fruits and vegetables, there are charts which show the fiber content of an average size piece. Some grocery stores post this information, and it is also widely available on the internet.
When increasing dietary fiber, it is best to make the increase gradual. A sudden jump in dietary fiber can lead to bloating, gas and abdominal discomfort. In addition, it is important to drink plenty of fluids, especially water, in order for fiber to have the best effect. When choosing breads and cereals, it is best to go with healthier whole grains. In general, the less processing, the healthier the foods.
Eating the skins of fruits and vegetables is a great way to increase dietary fiber. Many people like to make fruit shakes and smoothies that use the skins of their favorite fruits. This makes a delicious and nutritious way to increase fiber consumption. In addition, keeping a variety of fiber rich foods, such as apples, nuts, seeds and bran muffins, around for snacks is a great idea.
And finally, eating a wide variety of foods will ensure that you get plenty of fiber, as well as the vitamins, minerals, and trace elements that make a balanced diet so important.
Both Diana Walker & Jake Samples are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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