Why You Should Eat More Fiber
Fiber is a type of carbohydrate that is found in plant-based foods such as fruits, vegetables, beans, and whole grains. Unlike other types of carbohydrates, fiber is not broken down into sugar (glucose) and absorbed into the bloodstream. Instead, it passes through the digestive system largely undigested, providing bulk and helping to keep the digestive system healthy.
There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and can help to lower cholesterol and regulate blood sugar levels. It is found in foods such as oats, beans, apples, and blueberries. Insoluble fiber does not dissolve in water and helps to add bulk to the stool, promoting regular bowel movements. It is found in foods such as wheat bran, nuts, and vegetables.
Eating a diet high in fiber has been associated with a number of potential health benefits, including:
Weight management: High-fiber foods are often more filling than low-fiber foods, which can help to control appetite and prevent overeating.
Heart health: Some studies have found that a high-fiber diet may help to lower cholesterol levels and reduce the risk of heart disease.
Diabetes management: Soluble fiber can help to regulate blood sugar levels, making it an important part of the diet for people with diabetes.
Constipation: Insoluble fiber can help to add bulk to the stool and promote regular bowel movements, which may be helpful for relieving constipation.
It is generally recommended to aim for at least 25-30 grams of fiber per day for adults. Additionally, it is important to choose a variety of different sources of fiber to ensure that you are getting a wide range of nutrients.
