FIBER
Fiber is the part of a plant or grain that our body does not absorb. Fiber passes through our body undigested and is removed from our body in our stool. Fiber is a starch. One difference between starchy foods that contain fiber and those that don’t is that high fiber foods often have a brownish color, while lower fiber foods are often white in color.
BENEFITS OF FIBER
Bowel regularity – Fiber adds bulk to the stool which helps to improve bowel regularity and overall bowel health.
Lowers cholesterol – Fiber helps rid the body of undesirable cholesterol. Fiber, especially soluble fiber, binds to cholesterol particles like a sponge and helps to remove cholesterol particles from the body.
Weight loss – Foods that are high in fiber often take longer to eat and keeps us feeling full longer between meals. This can help us lower our daily calories and helps losing or managing weight.
Improved blood sugar levels – Fibrous foods take longer to digest than refined carbohydrates. Because high fiber foods pass slowly through our body, they will not cause the same spike in blood sugar levels as processed carbohydrates.
TYPES OF FIBER
There are two types of fiber, soluble fiber and insoluble fiber.
Soluble fiber can be found in oatmeal, nuts and legumes, as well as most fruits and vegetables.
Insoluble fiber can be found in the seeds and skins of fruits and vegetables, as well as whole grain products and brown rice.
Soluble fiber mostly helps lower cholesterol and improves blood sugar control, while insoluble fiber mostly helps with bowel regularity.
RECOMMENDED DAILY AMOUNTS
The recommended daily fiber intake differs by sex and age.
Goals for men and women under 50 are 38 grams per day for men and 25 grams per day for women.
Goals for men and women over 50 are 30 grams per day for men and 21 grams per day for women.
FIBER AMOUNTS
Brown rice (1 cup cooked) – 2 grams
Broccoli (1 cup, raw) – 3 grams
Oatmeal (1 cup, cooked) – 4 grams
Baked potato (with skin) – 4 grams
Apple (large, with skin) – 4 grams
Beans and legumes (1/2 cup, cooked) – 8 grams
Bran flakes cereal (1 cup dry) – 7 grams
HOW TO INCREASE YOUR FIBER INTAKE
Switch to 100% whole grain bread when making sandwiches.
Use cereals and crackers that are made using 100% whole grains.
Substitute fruit and vegetables for chips and other processed snacks.
Add a salad or vegetable as a side dish to your lunch or dinner meal.
Switch to brown rice and whole grain pasta instead of white varieties.