Do you get enough fiber in your diet? Let’s discuss the basics of fiber. There are two types of fiber – soluble and insoluble.
Soluble fiber dissolves in water, forming a gel. It is the type of fiber that helps lower cholesterol levels, reduce the risk of heart disease, and regulate blood sugar levels. It is also found in black beans, lima beans, Brussels sprouts, avocado, sweet potato, broccoli, turnips, and pears.
Insoluble fiber passes through the digestive system relatively intact, adding bulk to stools. It is in the form of fiber that prevents constipation and regulates bowel movements, removing waste from the body in a timely manner. Insoluble fibers are found in cauliflower, green beans, and potatoes. Most Americans are not getting enough fiber in their diets. Studies have shown that the more fiber in your diet, the better. For every additional 8 grams of fiber a person consumes, the risk for each of the diseases (cardiac disease, stroke, type 2 diabetes, and/or colon cancer) fell by 5-27%.
Here are some strategies to increase your fiber intake:
- Add fiber-full vegetables, beans, peas to soups.
- Add nuts, seeds, and fruit to yogurt and salads
- Add different beans to chili.
- Instead of a charcuterie plate, add fresh cut veggies to hummus and bean dip.
References:
https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927
https://pubmed.ncbi.nlm.nih.gov/30638909/
