Fiber in food

What does fiber do?

Did you know that most of the fiber we consume is not digested? Fiber has the ability to move water from the body into intestines to keep things moving along. It also binds chemicals through the intestines. Some of these chemicals can be carcinogenic and if we don’t consume enough fiber, we are opening doors to constipation-based diseases like bowel cancer, hemorrhoids and varicose veins.

Fiber also helps to dilute the caloric density of our diets, creates a sense of fullness and helps to shut down appetite. It satisfies our hunger and minimizes overconsumption of calories. Reason why you can stuff down so many cheeseburgers is because they contain only little fiber and your body can’t make up his mind whether there’s enough food in the stomach.

 

Where do you get it?

Dietary fiber is only found in plant-based foods. People who consume more plant-based foods, thus more fiber, also consume more iron, all of which results in statistically significant levels of hemoglobin.

Fiber comes in two forms: Soluble and insoluble. Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fiber include oatmeal, nuts, beans, lentils, apples and blueberries. Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibers include wheat, whole wheat bread, whole grain couscous, brown rice, legumes, carrots, cucumbers and tomatoes. Foods such as beans, leafy vegetables and whole, intact grains are all very rich in fiber.

High-fiber intake is associated with lower rates of cancer of the rectum and colon. It is also associated with lower-levels of blood cholesterol. Read also: health effects of high blood cholesterol 

Water helps move high-fiber foods through the digestive system. Hence why you got to drink plenty of water through out the day to aid the digestion. Drinking plenty of water can also reduce the “gassiness” that some people experience when they increase fiber consumption.

 




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