https://her.suppz.com/fiber-facts-101/

FIBER FACTS 101 – ARE YOU GETTING ENOUGH

HerSUPPZ Nutrition, Weight Loss Leave a Comment

Dietary fiber is a carbohydrate.

In the last several decades carbs have gotten a bad rap, but fiber helps you feel fuller longer which aids in weight loss.

If an item contains fiber it is listed on a nutrition label as either soluble fiber or insoluble fiber. Both have incredibly substantial health benefits.

The common recommendation for fiber intake is 25-35 grams daily.  To find out exactly how many nutrients you should be eating according to your goals click here!

KEY BENEFITS TO SOLUBLE FIBER

Soluble fiber dissolves in water and turns into a gel substance which slows down digestion and helps you feel full.   It slows down the breakdown of food and glucose and helps stabilize blood  sugar.

Soluble fiber also lowers LDL levels. Low-density lipoprotein (LDL) is a substance made up of fat (lipid) and protein. Its function is to carry cholesterol and fats (triglycerides) in the blood. LDL carries cholesterol from the liver, through the blood, to the tissues of the body where it is stored. (www.nps.org.au/glossary/low-density-lipoprotein-ldl)

Fiber binds with and removes cancer-producing compounds from the body.  Therefore increasing your defense against cancer.

Good choices for soluble fiber foods:

  • oatmeal
  • beans
  • avocados
  • oranges

KEY BENEFITS TO INSOLUBLE FIBER

This type of fiber does not dissolve in water like the soluble fiber does.  Because of this it adds bulk to your stool in turn aids in elimination, resulting in less constipation.

Food choices that contain fiber:

  • Whole grains
  • Rice bran
  • Cocoa bran
  • Buckwheat
  • Legumes
  • Fruit
  • Nuts
  • Seeds
  • Vegetables

It helps digestion and helps prevent constipation. Most Americans don’t eat enough of this very important nutrient. But add it to your diet slowly. Increasing it too quickly can lead to gas, bloating, and cramps.

If you are not meeting the minimum requirements for dietary fiber intake there are supplements available. Remember to always read the label to get the recommended daily allowance.

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