When you turn over a food label and browse the nutrients, many of us look at several parts, how many calories are there? Is there added sugar? Are there a ton of carbs?
Although, there are several people who see carbs as the enemy, there is a type of carbohydrate which is considered acceptable and even promoted by carb lovers and haters…Fiber…
Fiber is a type of carbohydrate found in plant-based foods that is critical for our health. But what exactly is fiber, and why is it so important?
Fiber comes in two different types: soluble and insoluble.
Soluble fiber dissolves in water, while insoluble fiber does not. Both types of fiber play important roles in our digestive system, but they function differently.
Soluble fiber forms a gel-like substance when it interacts with water, which slows down digestion and makes us feel fuller for longer. This type of fiber is found in foods like oats, beans, apples, and carrots.
On the other hand, insoluble fiber adds bulk to our stool and helps to keep us regular. It’s found in foods like wheat bran, nuts, and seeds.
When we eat fiber, it’s not actually digested in the way that other carbohydrates are. Instead, it passes through our digestive system largely intact. This is why fiber is sometimes referred to as “roughage” – it helps to keep our digestive system moving smoothly. Think of it like a street sweeper on a neighborhood street.
Fiber is important because it has so many benefits. One of the key benefits of eating fiber is that it helps to keep us feeling full for longer. This means that we’re less likely to overeat, which can be particularly helpful for people who are trying to lose weight. In addition, fiber helps to regulate blood sugar levels, lower cholesterol, and blood pressure which can reduce the risk of heart disease.
But that’s not all! Fiber also plays an important role in maintaining a healthy gut. The bacteria in our gut (known as the microbiome—read more about that here and here) feed on fiber, which helps to promote a healthy balance of gut bacteria. This, in turn, can reduce inflammation and improve overall gut health.
So, how much fiber do we need? The recommended daily intake of fiber is 25 grams for women and 38 grams for men. Unfortunately, many people don’t get enough fiber in their diets. In fact, the average person only eats around 15 grams per day.
To increase your fiber intake, try adding more fruits, vegetables, whole grains, and legumes to your diet. You can also look for foods that are specifically high in fiber, such as chia seeds.
Just be sure to increase your fiber intake gradually, as a sudden increase can cause bloating and other digestive issues. Also, when you decide to increase your fiber intake, be sure to be drink plenty of water to avoid constipation.
Fiber is an essential part of a healthy diet. It helps to regulate digestion, reduce the risk of heart disease, promote a healthy gut, and can even aid in weight loss. So, make sure you’re getting enough fiber in your diet… your body will thank you for it!