The Top Sources of Insoluble Fiber and Why You Need It
Contents of the Report Eat more fiber, they say. But why is fiber so important for your health, and are you getting enough of it? Dietary fiber, which includes both soluble or insoluble varieties, is found in whole plant foods such as vegetables, fruit, whole grains, and legumes. Many of us know that sources of insoluble fiber can help prevent or relieve constipation. But dietary fiber benefits go far beyond that. High-fiber foods can also help you maintain a healthy weight and reduce your risk of heart disease, diabetes, and some forms of cancer.
What is Dietary Fiber? Dietary fiber refers to the parts of whole plant foods your body is unable to digest. While your body breaks down and absorbs other food components such as proteins, fats, and carbohydrates, it is unable to process dietary fiber in this way. Instead, fiber passes out of your body almost intact after traveling through your stomach, small intestine, and colon.
Soluble Fiber This type of dietary fiber dissolves in water to form a gel-like substance. It can help lower levels of cholesterol and glucose in the blood. Some good sources of soluble fiber include oats, citrus fruits, carrots, and barley.
Insoluble Fiber This type of fiber does not dissolve in water. It can help promote the efficient movement of food through your digestive system by increasing stool bulk. Foods containing insoluble fiber include whole-wheat flour, nuts, beans, and a variety of fruits and vegetables.
Why Do We Need Insoluble Fiber? Both types of fiber have their benefits. Together, they help to increase satiety by slowing down digestion speed and causing the physical sensation of fullness in the stomach and intestines. A high-fiber diet can also reduce the risk of various diseases and issues, including diabetes, obesity, metabolic syndrome, and cardiovascular disease, all of which can have an impact on quality of life and independence.
The Top Sources of Insoluble Fiber
Leafy Greens
Berries
Cauliflower
The Top Sources of Insoluble Fiber
Nuts
Peas
Apples
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