If your gut has been feeling off, fiber may be able to help. Fiber is a powerful type of carbohydrate that supports digestion and overall gut health. However, most people in America are not getting enough of it in their daily diet. This article explains the who, what, and how of fiber, including why it matters and how you can easily add more of it to your meals.
What Is Fiber?
Fiber for starters is a form of carbohydrate that the body cannot digest. Fiber differs from different types of carbohydrates because it does not break down into sugar molecules. This in turn results in it passing through the body without being digested.
The Two Types of Fiber
There are two types of fiber, insoluble and soluble. Both types are beneficial to our health however soluble fiber dissolves into water and insoluble does not.
Soluble fiber helps lower glucose levels and lower blood cholesterol. There are many sources of soluble fiber that are tasty and they can be found but not limited to oats, nuts, seeds, apples, and berries.
Insoluble fiber on the other hand does not dissolve in water. This helps move food through the body and promote healthy digestion and prevent constipation. Insoluble fiber can be found in foods such as whole wheat, leafy greens, quinoa, and seeds.
Fiber Linked to Disease
Fiber has been linked to lowering the risk of many diseases that plague our population. This is primarily due to the effect that fiber has on the gut microbiome where it aids digestion. These are just some of the diseases that fiber can help prevent:
- Heart disease
- Type 2 diabetes
- Breast cancer
- Colorectal cancer
- Constipation
How to Add More Fiber to Your Diet
- Make the most of snack time with fruits with skin, almonds, or raw vegetables.
- Add beans to dishes.
- Replace white bread and rice with whole grains.
- Add seeds as toppings to oatmeal, and yogurt.
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