The Secret to Better Health and Digestion
We all know we’re supposed to have it, but what exactly is fiber and how does it affect your body?
Dietary fiber is a complex form of carb that has many benefits essential to overall health. While the most common reason you are told to take fiber is to help alleviate digestive issues like constipation and keep poops regular, studies show fiber helps prevent illnesses such as diabetes, heart disease and different cancers. Fiber is absolutely essential for the health of the digestive system. It also helps regulate blood sugar levels as well as lowers cholesterol levels.
The more fiber you have, the less likely you are to have obesity, type two diabetes, cancer, or cardiovascular disease. As always, consult with your doctor or RD before drastically changing your diet, especially if you have any digestion medical conditions
There are two types of fiber; soluble fiber and insoluble fiber. They are differentiated by their structure and the role they play in your body.
Soluble fiber creates sticky, jelly-like substances in your body. It is soluble in water (it combines with water) and helps to slow digestion, keeping you full and regulating blood sugar. Soluble fiber helps lower blood cholesterol levels too, which is great for your heart!
Soaked chia seeds provide a great visual of soluble fiber. The gelling action that you see here is what binds things together, helping your body move it along to the exit.
Insoluble fiber does not combine with water. That means it helps bulk up stool volume and aids in a healthy digestive system. Insoluble fibers are found in the cell walls of plants, so vegetables are a great bet when trying to up your insoluble fiber intake. Insoluble fiber is also found in whole grains.
A good guideline for fiber intake is around 14 grams per 1,000 calories. If you focus on consuming fiber through mostly whole foods you will naturally find a great balance. High-fiber foods also tend to be chock-full of micronutrients (think vitamins and minerals).
Some foods like juice, white rice, quick oats, etc. have had their fiber removed. This is one reason why whole foods are best. You'll be pleased to know that avocado on whole wheat toast will have lots of fiber! Especially if you sprinkle it with a little chia or flax seed!
Creative Ways to add fiber!
Quick swaps:
Zoodles (zucchini noodles)
cauliflower rice instead of rice
spaghetti squash instead of spaghetti
lettuce leaf tacos instead of tortillas
crisp bell peppers for nachos instead of chips
If you liked these ideas, check out my other fiber blogposts on adding nutrition to your desserts and hiding them in lunch or dinner recipes