What Is Fiber?
Fiber is made up of a variety of plant compounds that the human body uses to maintain good digestive-tract health. Plant products contain phytochemicals, which protect first the plants themselves and then the humans who consume them. Whole grains, nuts, seeds, legumes, vegetables, and fruits are all important for a high-fiber diet. There are two main types of fiber: soluble fiber and insoluble fiber. The body needs both to perform different functions.
The American Heart Association recommends that people eat 25–30 grams of fiber a day, but it estimates the average American only gets about 15 grams per day. Increase your fiber intake slowly to prevent bloating, and drink plenty of water to prevent constipation.
Soluble Fiber: Nature's Sponge
The body cannot digest fiber as it digests fats or carbohydrates. Fiber makes its way through the digestive system, helping the body maintain overall health. Soluble fiber dissolves in water to form a gel-like substance. It helps the body by absorbing cholesterol and keeping blood sugar levels healthy. Soluble fiber is important in keeping the body's energy level balanced. Oatmeal, legumes, barley, and fruits are high in soluble fiber. These foods also provide more nutritionalvalue than do insoluble fibers.
Insoluble Fiber: Nature's Broom
Also known as roughage, insoluble fiber does not dissolve in water. Its benefitis that it is not digested but moves through the digestive tract, helping to flush waste out of the digestive system quickly. Whole grains and most vegetables are high in insoluble fiber. Breads, pastas, and pastries made with whole grains rather than refined white flour are higher in insoluble fiber. Popcorn is another good source of insoluble fiber — but use unbuttered popcorn, not the stuff that's laden with lard and/or butter.
Fruits and vegetables have more fiber when you leave the skins on. Remember this when you pack them as a snack or prepare them for cooking. The longer fruits and vegetables sit around, the more nutritionalvalue they lose, so try to find a local market that brings fresh food in daily. When you're picking out your fruits and vegetables, remember that the more colorful the food, the higher the nutritional value.
Health Benefits of Fiber
Fiber is instrumental in keeping your digestive system running smoothly. It helps keep bowel movements regular and decreases your risk for irritable bowel syndrome. Low-fiber diets leave you at risk for developing diverticulosis — pouches in the colon — and diverticulitis — inflamed pouches in the colon.
Besides keeping your digestive system in good working order, fiber can reduce your risk for colon cancer and heart disease. It makes you feel full longerand may actually prevent the body from absorbing fat, which is helpful in losing weight. Fiber also helps the body maintain a lower blood glucose level so that less insulin is necessary to ferry energy to the body's cells. Eating a diet rich in fiber is one way to help prevent type 2 diabetes, and fiber can help peoplewith diabetes control it. Dietary fiber helps the body eliminate cholesterol and is crucial in lowering cholesterol levels.
