Incorporate more fiber in your diet. You have probably heard this many times before but do you know why fiber is actually important? Fiber plays an important role for your digestive system and helps alleviate constipation. Foods containing fiber offer other important benefits such as lowering the risk of diabetes and heart disease as well as weight management.
Fiber is a complex carbohydrate, which our bodies cannot break down or absorb. Because our digestive enzymes cannot break down fiber, it does not constitute a significant source of energy or calories. Among some of the benefits of fiber, we know that regular consumption promotes healthy digestion and can also reduce the risk for obesity, heart disease, diabetes, and other chronic diseases.
Good Sources of Fiber
In order to get the right amount of fiber in your diet, be sure to choose high fiber foods like whole grains, fruits and vegetables. If you still feel confused about the benefits of fiber know that most foods contain soluble and insoluble fiber, both unique in their own ways. Soluble fiber dissolves in water while insoluble fiber does not. Soluble fiber supports the maintenance of healthy blood glucose levels and can reduce the risk of chronic heart disease while insoluble fiber promotes a healthy gut and digestive system.
A fiber-rich diet can also help with weight management. Because fiber is not digested, it provides our body with few calories. High fiber foods can ferment in the large intestine, making you feel fuller for longer on fewer calories. Food sources that are rich in fiber include: cereal grains, whole wheat bread, oatmeal, fruit skins, peas, beans, apples, citrus fruits.
How Much Fiber Do You Need?
Do you know if you are getting enough fiber? Most people do not know the amount of fiber our body needs each day. In fact, most people only consume half of their recommended amount of daily fiber. Women usually need 25 grams of fiber per day, although the amount can change depending on age or if the woman is pregnant or breast feeding. For men, the advised amount is 38 grams daily, according to the Institute of Medicine. In order to achieve this target, make sure you eat enough fruits, vegetables and legumes, and increase your whole grain consumption, making at least half of all the grains you eat whole grains. Be sure to include a lot of physical exercise and remember that moderation is key.
Live life and love it. Eat well.
How will we know if our body get fibers enough in a day?
The easiest way to find out if you getting enough fiber – more than 25 grams per day, is to read your labels and add the grams of dietary fiber included in one portion. Let me know if you have any further questions. Fiber is VERY important for your body.
In good health,
Sylvia