Fiber, A Must! But What Is It? What Types Are There?

Q. What is FIBER?
It is the structural part of fruits, vegetables and grains that the digestive system cannot
breakdown or digest.

Let’s talk about the different types of fiber – Soluble Fiber and Insoluble Fiber

Both soluble and insoluble fiber are undigested. They are therefore not absorbed into the
bloodstream. Instead of being used for energy, fiber is excreted from our bodies. Soluble
fiber forms a gel when mixed with liquid, while insoluble fiber does not. Insoluble fiber
passes through our intestines largely intact.

Insoluble Fiber

This is the coarse, chewy part of a plant that does not dissolve in water. It forms a plant’s
structure and can be found in the outside tissues like fruit skins, stringy vegetables and
crunchy whole grains. Insoluble fiber passes through the body largely intact, soaking up
water like a sponge and adding bulk and softness to the stool. This not only prevents
constipation but also speeds the rate at which food goes through your system. It control
and balance the pH (acidity) in the intestines.

Whole wheat breads, wheat bran, rye, most other whole grains, cabbage, beets, carrots,
Brussels sprouts, turnips, cauliflower and apple skin are all loaded with insoluble fiber.

Benefits of Insoluble Fiber: promote regular bowel movement and prevent constipation,
remove toxic waste through colon in less time, help prevent colon cancer by keeping an
optimal pH in intestines to prevent microbes from producing cancerous substances.

Soluble Fiber

This on the other hand, is found inside plant cell walls and dissolves and thickens in
water to form a sticky, gel-like substance. It gives oatmeal its gummy texture and cooked
beans their mushy centers. As it passes through the digestive system, soluble fiber binds
to dietary cholesterol – in other words it bind with fatty acids, helping the body to
eliminate it. It prolongs stomach emptying time so that sugar is released and absorbed
more slowly. Oats (which have the highest proportion of soluble fiber of any grain), oat
bran, beans, peas, rice bran, citrus fruits, strawberries and apple pulp are full of soluble
fiber.

Dietary fiber – is probably best known for its ability to prevent or relieve constipation
and great heart health benefits but it also helps with staying slim!
1. Flushes out unwanted fat and calories which, in turn, can aid in healthy weight
loss!
2. Provides a feeling of “fullness” because of the bulk of the fiber itself.
3. Fibrous foods require more chewing so it takes longer to eat them and you feel
satisfied sooner.
• Fiber is a binding agent: It binds itself to fats to carry them through the colon and
therefore, are not absorbed into the body but eliminated right away – each gram of
fiber can flush about 7 calories.
• Average American eats only 12 grams of fiber – so only flush 84 calories
35 grams (1 cup) of fiber is recommended = 225 calories

If you need to add more fiber to your diet, don’t worry. Increasing the amount you eat
each day isn’t difficult. Refer to the list of fiber foods from the hand out.

a. Cereal – the richest source of fiber
b. Fruits – eat an orange instead of drinking orange juice
c. Vegetable – raw contains the most fiber, don’t overcook vegetables…steam or stir fry them to help retain healthy fiber.
d. Bran – can be added to your favorite foods as breading, toppings and snacks Why fiber is good for you – Fiber isn’t just for good for your gut. It fights heart disease and diabetes, To begin with, constipation is NO fun. And high fiber foods help keep you “regular.” They also remove harmful toxins from your body. But that’s not all. By eating more fiber rich fruit, vegetables, whole grains, nuts, seeds and beans from my list of high fiber foods, you can decrease your risk of hemorrhoids, colon cancer, high cholesterol,
heart disease, high blood sugar, diabetes and obesity.

For Diabetes: Fiber help normalizes blood sugar and reduces risk of diabetes – Fiber
slows digestion and absorption so that glucose (sugar) in food enters the bloodstream
more slowly, which keeps blood sugar on a more even level.

• If you aren’t getting enough fiber each day, you may need to boost your intake.• Eat veggies or fruit at every meal – Add more fruits and veggies to your diet – theprocess of digesting fruits and veggies burns calories without exercise- got to lovethat! Apples, oranges, pears and all sorts of berries are good sources of fiber as aremost vegetables. For example:
a. Apples: An apple a day keeps the doctor away. An apple a day may keep the fat
pants away, too. This portable fruit is the perfect snack, with high water content
and both kinds of weight-busting fiber: soluble, which helps prevent blood sugar
spikes that lead to cravings, and insoluble, which helps fill you up. “A medium
apple is about 85 percent water with 5 grams of soluble fiber, making it a snacking
powerhouse
TIP: Organic apples are worth the extra cost because commercial apples retain more pesticide residue than fruits you peel, such as oranges or bananas. And with half the fiber and most of the iron, magnesium and vitamin C, you definitely want to eat that peel to get the full slimming benefits.

b. Blueberries are another GREAT choice with LOTS of good benefits for less than
100 calories per serving. Blueberries are chockfull of antioxidants. Some of the
benefits for Blueberries are: Improve neurological functions, prevents cholesterol
build up and stops blood clots from forming in the body. Improve your eyesight
and prevent age related loss of vision, and the fourth healthy benefit of
blueberries is that it keeps your urinary tract healthy by stopping bacteria from
lining your bladder walls.
• Make snacks count – Fresh fruit and raw snackable vegetables– shop outside the
perimeter of the grocery store.
• Healthy digestive system is key – A sluggish digestive tract means your system is
not working properly and can be the cause of long-term health challenges. A person
cannot feel great if they are stopped up and full of you know what.
• Fiber helps you feel fuller longer
• Drink LOTS of water – Each fiber particle absorbs water from your intestines and
colon. If you don’t drink enough, you could make matters worse. Be sure to take in
half of your body weight in OZ per day of water.
• Go slowly – if you’re not used to eating whole grains, beans, vegetables or fruit, your
body needs time to adjust. Too much, too fast can cause gas and bloating.
• Be patient – Don’t expect results overnight. It could take several days or even weeks
for your system to adjust to your new way of eating.

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