More On Dietary Fiber.

Fiber is an essential part of a healthy diet, but many people don't consume enough of it. It's a type of carbohydrate found in plant-based foods that our bodies can't digest. Instead of being absorbed for energy, fiber passes through our digestive system, where it plays a crucial role in maintaining our health.

There are two main types of dietary fiber, and both are important for our well-being. First is soluble fiber.  This type of fiber dissolves in water to form a gel-like substance in the digestive tract. It slows down digestion, which helps us feel fuller for longer and can help regulate blood sugar levels. Soluble fiber also binds to cholesterol particles, helping to remove them from the body and lower our risk of heart disease. You can find soluble fiber in foods like oatmeal, oat bran, nuts, seeds, legumes (beans, lentils, peas), and many fruits like apples and berries.

The other is insoluble fiber. This fiber does not dissolve in water. It acts as "roughage," adding bulk to stool and helping to move food through our digestive system more quickly. This process is essential for preventing constipation and promoting regular bowel movements. Insoluble fiber is found in the skins of fruits and vegetables, as well as whole grains, such as whole wheat bread, brown rice, and leafy green vegetables like kale.

Fiber is a non-negotiable part of a healthy diet for several key reasons.   Perhaps its most well-known benefit, fiber is a powerful tool for maintaining a healthy digestive system. By adding bulk and softness to stool, insoluble fiber helps prevent constipation and makes bowel movements easier. Soluble fiber, on the other hand, can help firm up loose stools, making it useful for managing diarrhea. Soluble fiber's ability to lower cholesterol levels is a significant benefit for our cardiovascular system. It specifically helps reduce LDL ("bad") cholesterol, which can build up in arteries and increase the risk of heart disease.

 For people with or at risk of diabetes, soluble fiber is particularly beneficial. By slowing down the absorption of sugar, it helps prevent sharp spikes in blood glucose levels after a meal. In addition, foods high in fiber often require more chewing, which can slow down eating and help us feel satisfied. Since fiber adds bulk without adding calories, it can help promote a feeling of fullness, reducing the likelihood of overeating and supporting weight management goals.

The best way to get enough fiber is by eating a variety of whole foods. The recommended daily intake is approximately 25 grams for women and 38 grams for men, but most people fall short of this goal. Fortunately, it's easy to boost your intake with a few simple dietary changes.  Start your day with fiber by choosing  a high-fiber breakfast cereal, or opt for oatmeal topped with fruit, nuts, and seeds.

Embrace whole grains by swapping  out white bread and pasta for their whole-grain counterparts. Make brown rice or quinoa a staple in your meals. Instead of processed snacks, grab an apple, a pear, or a handful of almonds. A small portion of dried fruit like figs or prunes can also provide a concentrated fiber boost. Incorporate beans and lentils into your meals. They're excellent additions to soups, stews, salads, and chilis.  Don't forget to eat the skin since the  skins of fruits and vegetables are often loaded with insoluble fiber. Wash your produce well and eat it whole whenever possible.By making a conscious effort to include more plant-based foods in your diet, you can easily meet your fiber needs and unlock a wide range of health benefits.  Let me know what you think, I'd love to hear. Have a great weekend.