Fiber, also known as roughage, is the indigestible part of plant foods – think fruits, vegetables, whole grains, beans, and nuts.
It passes through your system relatively intact, playing a crucial role in health.
Soluble Fiber: Dissolves in water, forming a gel-like substance in your gut. Think oats, beans, lentils, apples, and blueberries.
Benefits: Lowers LDL (“bad”) cholesterol, improves blood sugar control, and promotes fullness.
Insoluble Fiber: Doesn’t dissolve in water, but adds bulk to your stool. Think whole wheat, brown rice, nuts, seeds, and vegetable skins.
Benefits: Promotes regular bowel movements, prevents constipation, helps you feel full.
Cholesterol Control: Soluble fiber binds to cholesterol, helping remove it from the body.
Blood Sugar Balance: Soluble fiber slows down digestion, preventing blood sugar spikes.
Healthy Weight: Fiber-rich foods increase fullness, making it easier to manage weight.
Blood Pressure Boost: Studies suggest that a high-fiber diet might help lower blood pressure.
Aim High: The recommended intake for adults is 25-35 grams of fiber per day. Most of us fall short!
Gradual Increase: Add fiber slowly to avoid digestive discomfort.
Tasty Targets: Enjoy a variety of fruits, veggies, whole grains, beans, lentils, nuts, and seeds