Fiber is a carbohydrate that human body cannot digest. Most carbohydrates when digested are broken down into sugar molecules, however fiber passes through the body which helps regulate blood sugar. Fiber also helps reduce hunger by helping you stay fuller longer. To maintain good health, the average person should consume at least 20 to 30 grams of fiber per day.
There are two varieties of fiber, both of which are beneficial to health and can help with different things.
- Soluble fiber can dissolve in water and can be found in foods such as oatmeal and beans. This can also help lower blood glucose and cholesterol levels.1
- Insoluble fiber cannot dissolve in water and is mostly found in whole grains but also in vegetables such as carrots and cucumbers.Insoluble fiber can help food move through the bowels and can promote regularity.1
To get the fiber your body needs it's as simple as a well-balanced diet. High fiber foods include fruits, vegetables, beans and legumes, as well as breads, grains, and nuts. Fruits that are high in fiber are bananas, apples, mangos, oranges, raspberries, and strawberries. Vegetables that are high in fiber are those that are darker in color and can include broccoli, Swiss chard, artichokes, and potatoes (red, russet and sweet). Beans and legumes are flavorful and are a great fiber filled addition to any soup, salad and chili. Some options you might consider are navy, garbanzo and kidney beans.
If bread is the option you choose to boost your fiber intake, you should select a bread where a whole grain is listed as the first ingredient some examples of this are pumpernickel, seven-grain, or a dark rye. Some grains that are high in fiber that you can choose as an alternative to white rice would be brown rice, wild rice, and barley. When selecting a cereal, those with five grams or more of fiber per serving is your best bet. Some nuts that are high in fiber that you might also consider as a snack can be pistachios, almonds, pumpkin and sunflower seeds. Although, nuts have to be enjoyed in moderation as they can be high in calories.
References:
References:
1Fiber Tips, Articles, and Information - Meta Wellness. (n.d.). Retrieved January 21, 2016, from http://www.metawellness.com/en-us/articles/fab-fiber
2Fiber. (n.d.). Retrieved January 21, 2016, from http://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
I think fiber is certainly an important component in all of our diets and I believe it's something we don't consider often as we target all of the food groups. While I particularly can't tolerate grains for fiber in my diet, I believe that most foods including fruits and vegetables contain important fiber content and availability.
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