Fiber is the Key to Good Health
You probably had someone tell you before to eat more fiber, but is fiber really that good for you? The answer is YES; fiber plays an important role in keeping your body healthy. Fiber cannot be digested, but it helps your body digest other food. If you constantly feel hungry throughout the day or have trouble having bowel movements, you may lack fiber in your diet. Most people get about 15 grams of fiber a day, but women need 20 to 25 grams and men 30 to 38 grams of fiber a day. As a result, this lack of fiber leads to people’s bodies not functioning at their best.
Fiber foods usually are more filling than low-fiber foods because they take longer for the body to digest. In addition, fiber foods are usually lower in calories and have high energy density. Meaning fiber foods are lower in calories, but they provide more energy per gram of food. Ultimately, keeping you fuller longer, satisfied, and less likely to snack.
There are two types of fiber: soluble fiber and insoluble fiber. Soluble fiber makes people feel a sense of fullness immediately by forming a gel with water that expands in your stomach. Moreover, it prevents snacking contributing to weight loss. In addition, to lowering blood cholesterol and glucose levels. Foods higher in soluble fiber are beans, whole grains, apples, brussel sprouts, green peas, broccoli, strawberries, sweet potatoes, bananas, avocados, carrots, oatmeal, walnuts, and flax seeds. Insoluble fiber does not dissolve in water. It cannot be broken down by your stomach-allowing it to help and prevent constipation. Insoluble fiber can be very beneficial if you have irregular bowel movements. Foods higher in insoluble fiber include wheat bran, cauliflower, nuts, beans, corn, celery, cucumber, seeds, leafy greens, blackberries, grapes, kiwi, pineapple, brown rice, quinoa, raisins, and eggplants. Overall, foods higher in fiber have numerous health benefits including increasing bowel movements, lowers cholesterol levels, controls blood sugar levels, helps you live longer, aids in weight loss, helps you maintain a healthy weight, lowering your risk of diabetes and heart disease, and contributes to healthier gut bacteria.
Here are some tips on how to add more fiber to your diet:
Switch to whole-grain bread
Eat more beans
Eat more fruits and vegetables
Keep track of how much fiber you are consuming a day
Eat a vegetable with every meal
Snack on fruit
Take a fiber supplement
Eat more seeds. For example, add chia seeds or flaxseeds to a smoothie or oatmeal in the morning.
Foods higher in fiber have countless health benefits for people of all ages. If you are trying to lose weight, want to eat healthier, stay fuller longer, have consistent or more bowel movements adding fiber could be the solution you need. To reach the recommended amount of fiber a day, try some of the tips listed above. A bonus is fiber foods are delicious and healthy.
Sources
“Dietary Fiber for Constipation: How Much You Need.” WebMD, WebMD, www.webmd.com/digestive-disorders/dietary-fiber-the-natural-solution-for-constipation.
“High Fiber Diet: Types of Food & Health Benefits.” Cleveland Clinic, 15 Apr. 2019, my.clevelandclinic.org/health/articles/14400-improving-your-health-with-fiber.
“How to Add More Fiber to Your Diet.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 6 Jan. 2021, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983.
Robinson, Lawrence. “High-Fiber Foods.” HelpGuide.org, 19 Apr. 2021, www.helpguide.org/articles/healthy-eating/high-fiber-foods.htm.
Tomm, Sara. “Does Fiber Keep You Full Longer?” Healthy Eating | SF Gate, 11 June 2018, healthyeating.sfgate.com/fiber-keep-full-longer-8334.html.