Fiber is one of those nutrients that many of us know is important but that remains a bit of a mystery. Exactly what is it? What are the best sources of fiber? And what are its health benefits? Here we try to answer these and other questions.
Basically, the term fiber refers to carbohydrates that cannot be digested. Fiber is present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes. However, not all fiber is the same, and there are a number of ways to categorize it. One is by its source or origin. For example, fiber from grains is referred to as cereal fiber. Another way of categorizing fiber is by how easily it dissolves in water. Soluble fiber partially dissolves in water. Insoluble fiber does not dissolve in water. These differences are important when it comes to fiber's effect on your risk of developing certain diseases.
Current recommendations suggest that adults consume 20-35 grams of dietary fiber per day. Children over age 2 should consume an amount equal to or greater than their age plus 5 grams per day. Yet the average American eats only 14-15 grams of dietary fiber a day. GG Bran Crispbread
Insoluble Fiber
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| Functions of Insoluble Fiber |
move bulk through the intestines
control and balance the pH (acidity) in the intestines |
| Benefits of Insoluble Fiber |
promote regular bowel movement and prevent constipation
remove toxic waste through colon in less time
keep an optimal pH in intestines to prevent microbes from producing cancer substances; therefore preventing colon cancer |
| Food Sources of Insoluble Fiber |
Whole-wheat products ( GG Bran Crispbread )
Wheat oat
Corn bran
Flax seed
Vegetables such as green beans, cauliflowers and potato skins
Fruit skins and root vegetable skins |
Soluble Fiber
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| Functions of Soluble Fiber |
bind with fatty acids
prolong stomach emptying time so that sugar is released and absorbed more slowly |
| Benefits of Soluble Fiber |
lower total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease
regulate blood sugar for people with diabetes |
| Food Sources of Soluble Fiber |
Oat/Oat bran
Dried beans and peas
Barley
Flax seed
Fruits such as oranges and apples
Vegetables such as carrots
Psyllium husk |
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