FABULOUS FIBER!
Dietary fiber is found in all plant foods. Though considered a nutrient, dietary fiber is not digested and absorbed by the human body. The two broad categories of fiber are soluble and insoluble fiber. Soluble fiber dissolves in water and include fiber like pectin and gum. Insoluble fiber cannot dissolve in water and includes fiber like mucilage, cellulose, hemicellulose and lignin. There are many benefits to consuming fiber. Soluble fiber when combined with water will form a gel-like substance within our digestive tract. This can help slow the absorption of sugar and starched into our blood stream. Soluble fiber can also bind to toxins within your digestive tract, helping to eliminate them through bowel movements. Insoluble fiber helps promote regularity by moving through the digestive tract relatively in tact and solid. Because fiber remains in tact, it helps create a sense of fullness in the stomach.
So how much fiber should you eat per day? For an average person who consumes 2500 calories per day, your dietary fiber intake should be about 35 grams.
What foods contain soluble fiber?
- Oats
- Beans
- Lentils
- Apples
- Peas
- Citrus fruits
- Berries
- Sweet potatoes
- Pears
- Barley
- Artichokes
What foods contain insoluble fiber?
- Wheat bran
- Other whole wheat products
- Fruit
- Vegetable with skin
In general, aim to eat whole foods that are unprocessed. Whole grain foods, fresh fruits and vegetables, etc.
