Fiber

What is fiber?

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.

What does fiber do?

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

What are the best sources for fiber?

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

Deficiencies and what to look for

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.