You may have heard your doctor, nurse practitioner or nutritionist recommend that you eat more fiber. But why? What is all the fuss about? Let’s take a look at what fiber is and why it’s good for you.
What is Fiber?
Fiber, found in fruits, vegetables, grains, nuts and seeds, is the part of food that is not digested or absorbed. Instead, fiber moves food through your intestines and assists the body in eliminating waste products. There are two forms of fiber, insoluble and soluble. Both are important.
Insoluble Fiber Keeps You Regular
Insoluble fiber, found in green beans, dark green leafy vegetables, whole-wheat products, wheat bran, and fruit and vegetable skins, keeps your bowel movements regular. Insoluble fiber stays mostly intact as it travels through your body’s digestive system, bulking and softening the stool as it moves along, which decreases your chances of constipation. Since water aids fiber in moving the stool along, it’s important to drink plenty of water throughout your day.
Soluble Fiber Regulates Blood Sugar
The second form of fiber is soluble fiber, which is found in oats, oat bran, nuts, ground flax seeds, beans, peas, barley, citrus fruits, apples and carrots. Soluble fiber gets broken down in the intestines and turns into a sticky goo, which slows down the time it takes the stomach to empty its contents, allowing the body to absorb sugars more slowly. This is especially important for people with diabetes, as slow absorption of sugar helps prevent extreme blood sugar spikes after eating. Soluble fiber also lowers total cholesterol and LDL cholesterol (the bad cholesterol), reducing your risk for heart disease.
By adding more of both kinds of fiber into your diet, you will enjoy a healthier digestive system, better your blood sugar control and decrease your risk for heart disease and some forms of cancer.
How to Increase Your Fiber Intake
* Start your morning off with a high-fiber cereal with 5 or more grams of fiber per serving; look for bran or fiber in the name of the cereal.
* Choose whole-wheat or whole-grain breads with at least 2 grams of fiber per slice.
* Opt for brown rice or pasta over white.
* Try extra vegetables in certain dishes. For instance, add some sautéed spinach in pasta sauce.
* When baking, substitute all or some of the white flour with wheat flour. Add a little more water or milk to the recipe.
* When reaching for a snack, go for raw veggies, fresh fruit, hummus or fat-free popcorn.
* Remember to accompany fiber-rich foods with a glass of water.
Christina Arquette is a clinical dietician at St. Luke’s and Roosevelt Hospitals.