Fiber, also known as roughage or bulk, includes all parts of plant foods that your body can’t digest or absorb. Unlike fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn’t digested by your body. It passes relatively intact through your stomach, small intestine, colon and out of your body.
Insoluble fiber: Fiber that don’t dissolve in water. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
Soluble fiber: Fiber that does dissolve in water. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
Benefits of Fiber:
Normalizes bowel movements.
Helps maintain bowel integrity and health.
Important for healthy digestion.
Lowers blood cholesterol levels.
Helps control blood sugar levels.
Aids in weight loss.
Getting the Right Amount of Fiber: The National Fiber Council recommends 32 grams of fiber for a healthy adult. In general, women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day. For adults over 50 years, should try to consume 21 to 30 grams per day, respectively, due to decreased food consumption.
Quick Tip: Not sure how to add more fiber to your diet? Try this:
Serve an easy to make fruit salad.
Eat a fresh orange rather than drinking juice.
Eat the skins of apples and pears.
Don’t peel your potatoes — include the skins that also contain the most nutrition.
Buy 100% whole grain breads instead of refined white bread.
Add more vegetables to your stews or soup.
Choose bran muffins instead of chocolate chip muffins.
Snack on nuts, which are rich in fiber and healthy fats.
Add fresh berries to your favorite yogurt.
Substitute whole wheat flour for half of the white flour in your recipes.
Eat oatmeal or oat cereals for breakfast.
Served baked beans as a side dish.
As always, thank you for time, love & support. We hope what we have shared has helped you. Be sure to share this info with family & friends.
-Eric & Maleka Beal
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Eric and Maleka Beal are health coaches and co-founders of BetterChoices, a health & wellness company and social community focused on educating, advocating, and promoting better health and wellness through lifestyle, nutrition, and fitness education.