Fiber is important to our bodies for digestion and the elimination process. Fiber can help reduce the risk of constipation, diverticulosis, hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer diabetes and heart disease. Fiber can make you feel full and you will consume less food.
Fiber is found in all plant-based foods including vegetables, fruit, whole grains, flax, chia, legumes, and psyllium.
There are two types of fiber, soluble and insoluble. Both fibers are necessary and each has its own function for keeping the colon clean, healthy and moving food through the system. Fiber requires water to move through the body. Drink several glasses of water throughout the day and with meals. For good health and to look and feel your best eat 21 to 40 grams of fiber a day.
Soluble fiber can be dissolved in water. It enters your digestive system as a solid and breaks down into a gel substance. It then binds with fats and helps break the fat down. Fiber helps control blood sugar by slowing the release of carbohydrates into the blood. Soluble fiber is found in oats, peas, beans, apples, carrots and citrus fruits.
Insoluble fiber doesn’t change when it enters the digestive system. It creates bulk by absorbing water and binds itself to soluble fiber. Insoluble fiber cleans the intestines. Insoluble fiber can be found in whole wheat flour, wheat bran, nuts and vegetables.
Some fruits that are high if fiber are: raspberries, blackberries, apples, pears, and blueberries.
Vegetables containing higher amounts of fiber are: avocado, broccoli, carrots, cauliflower, kale, peas, sweet potato, winter squash, turnip greens and artichokes.
Nuts and seeds are a good source of fiber as well as beans, oats, quinoa, flax, and chia.
To look and feel your best – eat your veggies!