Tasty Tuesday - Fun Facts about FIBER

Dietary fiber is a type of carbohydrate that cannot be digested by the body. Fiber is mainly found in fruits, vegetables, whole grains, legumes, nuts and seeds. It is recommended that adults consume 25-25 grams of fiber each day, however the average American only consumes about 15 grams per day.

Types of Fiber:

There are two types of fiber: soluble fiber and insoluble fiber.

·      Soluble fiber is soluble in water (dissolves in water) and becomes a gel-like substance in the body. It can help lower LDL cholesterol and regulate blood glucose levels.

·      Insoluble fiber does not dissolve in water and helps food move more quickly through your digestive system, helping to soften stool and avoid constipation.

While both forms of fiber are important to health, soluble fiber helps slow the digestion and absorption of food, particularly carbohydrates (sugar). This slowing helps avoid a spike in glucose levels, which increases satiety and keeps you feeling fuller for longer.

Foods that are high in fiber typically contain both soluble and insoluble fiber.

Some examples of high fiber foods:

Oats                                               

Lentils

Black Beans

Split Peas

Pistachios

Almonds

Flax seeds

Sunflower seeds

Apples

Citrus

Berries

Stone fruits

Broccoli

Brussels Sprouts

Artichoke

Asparagus

Sweet Potato

Tips to increase fiber intake:

·      Eat fruits and vegetables (or both!) with every meal

·      Replace refined grains with whole grains- swap out white rice for brown, replace pasta with a whole-grain version

·      Increase intake of nuts and seeds- eat them as a snack or add to salads, yogurt or oatmeal  

·      Supplement if needed- but remember that foods with “fiber added” like snack bars often contain very few of the micronutrients (vitamins and minerals) you would get from eating fruits and vegetables

The bottom line:

Most high-fiber foods contain both soluble and insoluble fiber. Instead of becoming too focused on a particular fiber, simply eating a variety of fruits and vegetables along with whole grains, legumes, nuts and seeds will ensure that you will reap the benefits of both soluble and insoluble fiber.

Soluble fiber is great for your gastrointestinal (and overall) health. It helps reduce the risk of heart disease by lowering LDL (bad) cholesterol along with helping to balance blood sugar levels. Adults should strive to eat 25-35 grams of fiber daily, which is easily obtainable by eating a variety of fruits, vegetables and whole grains each day.