This Week’s Nutrition Tidbit: Fiber

11/26-12/2/12

FIBER!!

What is fiber? Fiber is a carbohydrate that cannot be digested.  It is the indigestible component of plant foods.

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

  • Soluble fiber dissolves in water. Slows down digestions. Helps with feeling full. Helps control weight.  It has many other duties too!
  • Insoluble fiber cannot dissolve in water.  It adds density to your diet and is the type of fiber important for keeping you regular… you know.. having a healthy, hearty bowel movement O.o

Why is it important? Fiber is important to the digestive system. It aids in the digestion process.   It provides you a feeling of being satisfied after a meal… and that feeling of satiety will last longer with a fibrous.  Fiber helps regulate your blood sugar level. Sugar is released more slowly into the blood stream. Fiber also allows the body time to absorb essential and important nutrients from the food you’ve eaten.  It also helps keep you regular 😀

What happens if you don’t eat enough fiber? Constipation. High level of blood sugar (directly relating to diabetes) and cholesterol.  It has an effect on your blood pressure too!

What happens if you eat too much fiber? Diarrhea. Dehydration. Cramping. Digestive issues-bloating, intestinal gas etc.

Well, how much is recommended daily? Glad you asked! Women- around  25 g. Men- about 38g. It may seem like quite a lot, but when you find out about all the food sources you can find fiber in you’ll be all good.

What foods can I eat to get my recommended amount? Veggies and fruits (fiber found in the skin),  nuts, seeeds, wheat bran, oat…  look at the charts && picture provides for more fiber help.

Insoluble Fiber Sources Soluble Fiber Sources
Whole Wheat Products Oatmeal
Seeds Beans / Nuts
Dark Leafy Veggies Carrots
Zucchini/Celery/Cucumbers Pears/Strawberries/Blueberries
If you get your daily servings of fruits & veggies you’ll get your fiber!

So in conclusion, make sure you get enough fiber in the body! You need it, your body needs it and there’s no reason not to do it.

Get There!

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5 thoughts on “This Week’s Nutrition Tidbit: Fiber

  1. Kesha Brown

    I was just at the store yesterday getting a fiber supplement! I’m getting a good amount of protein in daily so now working on fiber intake (more so through foods but with an added bump via the supplement. 🙂 )

    Reply
  2. HeatherH

    Very informative. Do you have any information about preventing kidney stones/breaking down calcium? for years, i’ve suffered stomach pains and recently discovered this was the reason:(

    Reply

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