Fall in Love with Fiber
Here in the nutrition world, we love fiber, and you should too! Seriously. You’ve probably heard that you should try to include more foods with fiber in them, but do you know why?
Fiber is actually a type of carbohydrate that our bodies cannot digest. It comes from plants, and these plant carbohydrates contain different cell components than animal cells. Humans don’t have the digestive system to break them down effectively. Therefore, we simply eat it and pass it through. Seems like a waste, doesn’t it? Well, here’s why that’s actually helping you.
There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water, and is commonly found in fruits and legumes. When the soluble fiber is traveling through our digestive system, it can pick up cholesterol on the way like a magnet, and when that fiber leaves our body, the cholesterol goes with it! Because of this miraculous fact, if you have high cholesterol levels, you should try to eat a diet high in fiber.
Another fun fact: Soluble fiber also helps control blood sugar.
Insoluble fiber does not dissolve in water, and is commonly found in vegetables and whole grains. This kind of fiber slows down digestion. Since that fibrous food is staying in our digestive tract for longer than other non-fiber foods, it makes us feel full. Think about your pipes at home: if you have a thin liquid flowing through your pipes, it will run quickly through the system and leave quickly as well. Now, let’s say you put a thick liquid in your pipes, it’s going to take a longer time to fully flow through your piping system and exit. This is how fiber works in your body!
Insoluble fiber also helps to avoid constipation, the most common digestive complaint of Americans.
Fiber has been shown to reduce the risk of heart disease, diabetes, diverticular disease and constipation. Below is a sample list of fibrous fruits, grains, and vegetables from highest to lowest fiber content:
Fruits: avocado, raspberries, kiwi, pear with skin, apple with skin, banana, orange, strawberries, figs (dried), raisins
Grains, cereals, and pasta: spaghetti, barley, bran flakes, oatmeal, popcorn, brown rice, whole grain bread
Legumes, nuts, and seeds: boiled split peas, lentils, black beans, lima beans, baked beans, almonds, pistachios, pecans
Vegetables: artichoke, green peas, broccoli, Brussel sprouts, corn, potato with skin, raw carrots
Want some tips for adding some more fiber into your diet?
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For breakfast, make sure your cereal’s first ingredient is whole grain
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Substitute legumes for red meat a few days during the week
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Have nuts, seeds, and a fruit on hand as a snack
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