what i love most about fiber is that it's VERY filling; it helps us to eat less and stay full and to keep us regular, which is another very important benefit. get over it, people. EVERYBODY POOPS. when consuming a diet high in fiber (found most commonly in fruits, vegetables, grains, and legumes) and taking in an adequate amount of water, our bodies are able to fully utilize it. an article found on livestrong.com states, "although fiber has no calories and is not absorbed by the body, it has a variety of health benefits, such as assisting in weight loss and constipation and helping regulate various gastrointestinal disorders." therefore, it is INCREDIBLY important to consume at least 25 grams a day for women and 38 grams for men.
FIBER BREAKDOWN
so we've all heard of dietary fiber. but what is it? according to the mayo clinic, "dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. unlike other food components such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. therefore, it passes relatively intact through your stomach, small intestine, colon and out of your body. It might seem like fiber doesn't do much, but it has several important roles in maintaining health." fiber is also known to provide other health benefits as well such as lowering your risk of diabetes and heart disease.
FALLING UNDER DIETARY FIBER comes soluble and insoluble fiber. meaning: fibers that don't dissolve in water (insoluble) and those that do (soluble).
the mayo clinic describes soluble and insoluble fibers as such:
- Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
- Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
NOW, THE REASON I LOVE FIBER SO MUCH --
"high-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. and high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food."
WHAT'S NOT TO LOVE?
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