Filling Up On Fiber

Fiber is a type of carbohydrate that your body can’t digest and it is very important for overall health.

Fiber can be split into soluble and insoluble. Soluble fiber can dissolve in water and has been associated with reduced blood cholesterol levels. Insoluble fiber does not dissolve in water but promotes healthy digestion and bowel movements.

When you ingest fiber through your diet, it either passes straight through your digestive system without being absorbed, or it gets broken down by the bacteria in your gut.

Although the body doesn’t directly break it down, fiber still has lots of important functions in the body. It helps to slow down your digestion so that your body can extract as many nutrients and energy from your food as possible. Because it slows the breakdown and absorption of carbohydrates in your body, it prevents a huge spike in your blood sugar levels. This reduces the risk of a sugar crash later in the day.

The consumption of fiber has been shown to decrease the development of cardiovascular disease, diabetes, and type 2 diabetes. It also reduces the chances of constipation or gastrointestinal discomfort.   It’s recommended that children and adults consume around 20 to 30 grams of fiber each day for optimal health.

The best sources of fiber include:

• Whole fruits, including apples, bananas, oranges, and blueberries
• Starchy vegetables, such as potatoes, parsnips, and carrots
• Whole grains, such as wholemeal pasta, rice, quinoa, or buckwheat
• Whole grain cereals and oats
• Crackers or rice cakes
• Beans or legumes, either eaten on their own or in a main dish