The Truth about Fiber

We all know that it is good to consume fiber throughout the day, but what is fiber
and what specifically does it do for the body?

Fiber comes from plant sources and is found in two different forms.

Soluble Fiber is essential to the body due to its
ability to lower cholesterol and regulate blood sugar. When mixed with liquid
in the human body, soluble fiber becomes a gel. Soluble fiber it is
found in foods such as oats, beans, peas, apples, and oranges. It is recommended
to opt for whole fruits instead of juice. Berries are especially rich in fiber.
This includes raspberries, blueberries, strawberries and blackberries. Pears
and apples eaten with their skins left on can also add to your daily fiber
intake. If you prefer to add dry fruits to your diet than you’ll want to look
at items such as dried apricots and raisins. Sprinkling these in a salad or
eating them as a snack is beneficial and contributes to how much fiber you are
eating.

Substitute beans for meat at least 2 times a week. Beans are high in fiber and meat has
none. Many types of beans can add a substantial amount of fiber to your diet
too. For example; add red kidney beans to chili or dried beans to soup are a
tasty method of getting your family to eat more fiber.

Insoluble fiber is essential to the health of your
digestive tract. When mixed with liquid in the human body insoluble fiber
remains solid. By consuming an adequate amount of fiber each day, your body is
then able to process the waste much easier thus balancing the pH in the
intestine. Insoluble fiber is found in foods such as whole grains, green beans
and cauliflower. Vegetables such as broccoli, green peas and spinach are full
of fiber. Eating one or two servings of these kinds of vegetables each day
helps you ensure that you are getting the fiber that your body needs.
Select whole grain pasta, cereal, muffins and breads whenever possible.

It is recommended that individuals consume 20-35 grams of fiber each day in the
ratio of 75:25 insoluble to soluble fiber.

The right amount of fiber is vital to your diet regardless of your age. Choose
fiber rich foods that you enjoy and you will automatically reap the benefits of
a fiber rich diet.

A well balanced diet of low fats and fiber is a beneficial solution to good
nutrition.

There is a fair amount of truth to the saying, “an apple a day keeps the
doctor away”.