- Fiber comes from plant filaments.
- There are two types of dietary fiber:
- Soluble
- Type of fiber that can be dissolved in water and forms a jelly-like substance in the digestive tract and is broken down by gut bacteria.
- Insoluble
- Type of fiber that doesn’t change form, but is broken down by gut bacteria.
- It encourages regular bowel movements since fiber absorbs water and is not digestible by the human body.
- Soluble fiber:
- The jelly-like substance makes bowel movements easier
- Slows down rate of gastric emptying, which keeps you fuller longer
- Maintains blood sugars, which is helpful for those with diabetes
- Reduces LDL cholesterol
- Good for immune & digestive health
- Insoluble fiber:
- Prevents constipation
- Speeds up bowel movements
- Prevents colorectal cancer
- Soluble fiber:
- Beans
- Citrus fruits
- Zucchini
- Prunes
- Oatmeal
- Insoluble fiber:
- Nuts and seeds
- Dark leafy greens
- Root vegetable and fruit skins
- Whole wheat breads and pasta
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- Most Americans do not eat enough fiber.
- Symptoms include: irregular bowel movements, hemorrhoids, bloating.
- For those that have allergies to fiber-rich foods, ask your doctor about taking fiber supplements.
- When increasing fiber intake, drink more water so that constipation does not occur. Introduce new foods slowly and chew well to prevent discomfort. Your body will thank you!
- FYI – We suggest digestive enzymes and 1/2 the body weight in water daily (if weighing 100 pounds drink 50 ounces) to help break down the food.
