FIBER!

Fiber is that part of plant food that is indigestible by humans. It passes through our digestive systems without being broken down and absorbed into our bloodstreams as other food components are. Think of a cow eating grass – that cow needs extra stomachs, chews its cud, etc, to digest the grass. We can’t digest grass because we don’t have specialized digestive systems. That indigestible stuff is fiber.

 

Fiber is good for  lowering the impact of sugars and starches on blood glucose. A high fiber diet is associated with lower risk for heart disease, Type 2 diabetes, and diverticular disease.

 

Soluble and insoluble fiber are the labels most commonly used to describe fiber.

Insoluble Fiber Insoluble fiber is what we usually think of when we think “fiber” or “roughage”. Wheat bran and most vegetables are examples of sources of insoluble fiber. It is tough, and doesn’t easily break down. Insoluble fiber tends to increase the “speed of transit” through our digestive systems, and increases regularity of bowel movements.

Soluble Fiber A lot of soluble fiber is viscous, allowing it to absorb and retain water, forming a gel. This type of soluble fiber actually slows digestion down. Because of this, it has a tendency to stabilize blood glucose, and permit better absorption of nutrients. It tends to reduce blood cholesterol. It also increases satiety, so people aren’t inclined to eat as much. Sources of soluble fiber include flax, beans, peas, oatmeal, berries, apples, and some nuts and seeds.

 

While fiber supplements can be helpful additions to a high-quality nutritious diet, they should never stand in for high-fiber foods, which are also rich in antioxidants and other nutrients essential to health. There is some evidence that simply taking pure fiber as a pill, or sprinkling high fiber additions over your food doesn’t carry all the same benefits as when it is in food.

Guidelines for Consuming Fiber

• If you are unused to eating a lot of fiber, increase amounts gradually to prevent intestinal distress.
• Make sure you drink lots of water when taking fiber supplements or eating high-fiber foods, as all fiber absorbs at least some water. Fiber can, in rare cases, cause intestinal blockage if eaten with insufficient fluid.
• Since large amounts of fiber can reduce absorption of some medications, it is best to take medication either an hour before or two hours after the fiber.