What is Fiber, and Why Do I Need it?
Fiber is a type of carbohydrate found in different plant foods. It isn’t digestible by our bodies, so it doesn’t contribute calories like other carbohydrates (starches and sugars) do.
Fiber passes relatively intact through the digestive system and is eventually eliminated from the body. Along its journey, though, it does have some very important jobs to complete before excretion!
Here are some reasons we need fiber:
- Digestive Health: Fiber promotes healthy digestion by adding bulk to the stool and supporting regular bowel movements. It can also reduce the risk of developing hemorrhoids and diverticular disease.
- Heart Health: Soluble fiber can help lower LDL (“bad”) cholesterol levels, which reduces the risk of heart disease and stroke by pulling excess cholesterol out of the bloodstream.
- Blood Sugar Control: Fiber in carbohydrate foods slows the release of sugar into the bloodstream. This helps avoid peaks and valleys in blood sugar, which is especially important for prediabetics and diabetics.
- Weight Management: High-fiber foods are often lower in calories and help you feel full and satisfied, reducing overall calorie intake. They can also aid in weight loss or maintenance by promoting a healthy digestive system.
- Reduced Risk of Chronic Diseases: A diet high in fiber has been linked to a lower risk of developing various chronic conditions, including type 2 diabetes, certain cancers (such as colorectal cancer), and conditions like obesity and metabolic syndrome.
What are the types of fiber?
Soluble Fiber: This type of fiber dissolves in water to form a gel-like substance. It can help lower blood cholesterol and improve blood sugar levels. Foods high in soluble fiber include oats, barley, beans, peas, fruits (such as apples, oranges, and berries), and vegetables (such as carrots and Brussels sprouts).
Insoluble Fiber: This fiber does not dissolve in water and adds bulk to the stool, helping to prevent constipation and promote regular bowel movements. Foods high in insoluble fiber include whole grains (such as wheat bran, brown rice, and whole wheat), nuts, seeds, and the skins of fruits and vegetables.
What are the best sources of fiber?
- Whole Grains: whole grain bread, pasta, rice, and cereals will have more fiber and nutrients than refined grains.
- Legumes: legumes like beans, lentils, and chickpeas are excellent sources of fiber. Add them to soups, salads, or make bean-based dishes like chili or hummus.
- Fruits and Vegetables: some fruits and vegetables are higher in fiber than others, but any that you like will do the trick!
- Nuts and Seeds: almonds, chia seeds, flaxseeds, and pumpkin seeds are high in fiber. Sprinkle them on yogurt, salads, or enjoy them as a snack.
- Snacks: air-popped popcorn, whole grain crackers, or veggie sticks with hummus are ways to add a high-fiber snack to your day.
- Whole Fruits Instead of Juice: Juicing removes all the roughage, or fiber, from fruit. Enjoy whole fruits whenever possible!
Don’t forget to drink plenty of water! If you’re well hydrated, fiber will work better. Drink water throughout the day to help fiber move smoothly through your digestive system.