Your Fiber
There are two types of fiber: insoluble and soluble. Both types of fiber can benefit health. Insoluble fiber does not dissolve in water, and this helps food pass through the digestive system. Insoluble fiber can help promote regular bowel movements. Foods such as brown rice, legumes, cauliflower, and spinach contain insoluble fiber. Soluble fiber does dissolve in water. This type of fiber can help lower blood sugar levels and reduce bad cholesterol. Foods such as oatmeal, lentils, blueberries, and apples contain soluble fiber.
Best sources of fiber are:
• vegetables
• whole grains
• legumes
• fruits
• nuts
Both types of fiber can help with bowel regularity, but they may also provide health benefits for people who have or have a risk of developing the following conditions:
• heart disease
• metabolic syndrome
• type 2 diabetes
• diverticulitis
Fiber may also aid in weight management. A 2019 study suggested that eating dietary fiber, independent of other factors such as calorie intake, helps promote weight loss in adults who are overweight or obese eating a lower-calorie diet.
Fiber also provides the body with prebiotics. Prebiotics are substances that feed the “good” bacteria in the gut. According to the Harvard School of Public Health, the recommended daily fiber intake per day is 25–38 grams (g), but the average Canadian only consumes around 14 g.
A fiber supplement may help people who find it difficult to eat more fiber. However, fiber supplements are not a substitute for a balanced diet. Adding more water alongside increased fiber intake can also help to reduce constipation. Want to know more? Contact me.
Sources
https://www.nia.nih.gov/health/healthy-eating-you-age-know-your-food-groups
https://www.who.int/
https://www.helpguide.org/harvard/vitamins-and-minerals.htm
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-
sodium-should-i-eat-per-day
https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf
https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/assets/InteractiveNFL
_Protein_March2020.pdf
https://www.medicalnewstoday.com/articles/196279#summary
https://www.canada.ca/en/health-canada/services/publications/food-nutrition/sodium-
reduced-targets-2020-2025.html
