Make Fiber Your Friend
Getting enough fiber from the foods you eat each day can do some amazing things for your body. You might not know it, but fiber can help:
- Aid with weight management by making you feel full for longer.
- Keep you “regular” and prevent certain digestive problems.
- Lower levels of “bad” cholesterol in your blood.
- Manage blood glucose by slowing your absorption of carbs.
- Reduce the risk of certain health conditions, including heart disease.
All that makes fiber a powerful part of your daily diet.
What is fiber, anyway?
Fiber is the part of plant-based foods that your body doesn’t digest. There are two types of fiber, soluble and insoluble, which offer different benefits to your body.
- Soluble fiber dissolves in water. It transforms into a gel-like substance that helps your body absorb important nutrients and slows digestion — including carbs!
- Insoluble fiber doesn’t dissolve in water. But it helps keep things moving through your digestive system and adds bulk to your output — if you know what we mean.
How much do you need?
Most people need about 21 to 38 grams of fiber a day. If you get more, that’s even better. Just be sure to increase the amount of fiber you eat gradually to help your digestive system adjust and also drink plenty of fluids.
How do you get it?
Whole-grain foods, fresh fruits and vegetables, legumes and nuts all contain healthy amounts of fiber, as well as other important vitamins and minerals. For the greatest health benefit, mix up your fiber sources.