You’ve likely heard that you should eat plenty of high-fiber foods, but you may be wondering why fiber is so important.
Fiber plays many roles in your health, especially your digestive and intestinal health.
When you’re preparing your meals, making sure you have plenty of high-fiber foods on your plate will ensure that you support digestion, prevent spikes in blood sugar that can make you feel less than your best, and ensure that you do. You will feel relaxed and full for a longer period of time.
Read on to explore why it’s important and how you can make sure you’re getting plenty of fiber at every meal.
Why is fiber important for daily consumption
Fiber, or called dietary fiber, is a vegetable carbohydrate that cannot be broken down into sugar molecules. Fiber is found in whole plant foods and works like a broom that gently cleans your gut.
Supports stable blood sugar levels
There are many health benefits of eating enough fiber, especially with your digestive system. Fiber slows the rate of digestion, which can slow the rate at which sugar is absorbed into the bloodstream, creating a way to stabilize blood sugar.
It will prevent eating whole foods rich in fiber, such as vegetables, fruits and whole grains which are also good sources of carbohydrates. High blood sugar, which can make you feel less than your best self and also contribute to other health complications.
Helps feel full
Because of the way fiber slows down the rate of digestion, it also plays a role in signaling your body that you’re full.
Helps your body remove waste
Fiber, especially insoluble fiber, acts like a little broom that sweeps up the intestines and colon of bacteria, builds up in your gut, and can reduce your risk of colon cancer.
Another digestive benefit of having enough fiber in your diet is a bowel movement. This is what helps you maintain regular bowel movements and prevents constipation.
Healthy gut implants
In addition to providing health benefits to your digestion, eating enough fiber is good for your entire body! We know the majority immune system It is located inside our intestines, so it is very important that we take care of our gut health by eating enough food Rich in probiotics foods or Prebiotic foods Which promotes healthy bacteria, regular bowel movements, blood sugar regulation, and better nutrient absorption.
Protects your heart health and prevents cancer
Fiber plays a role in heart health — in short, when you digest food, it requires bile acids, which are mostly cholesterol.
is yours liver It pulls cholesterol from the bloodstream to form bile acids that can reduce the amount of LDL. Remember that LDL is the cholesterol that is closely associated with an increased risk of cardiovascular disease, so it is important to pay attention to both LDL and HDL.
Fiber also plays a role in preventing cancer or lowering the risk of developing certain types of cancer.
How to get plenty of fiber-rich foods at every meal
when I was Using our system to prepare balanced meals, It guides you to ensure you get plenty of fiber-rich foods on your plate at every meal. In general, 30-38 grams of fiber per day is the goal to get the most of the health benefits listed above. Some people thrive on eating larger amounts while others, due to certain health conditions, need a slightly smaller amount. By learning some of the common sources of fiber, you can make sure you’re getting the high-fiber foods you need at every meal and find easy ways to add them if you notice a lack of any.
In general, there are a few types of fiber called soluble and insoluble fiber and those are found in many plant foods. Animal products such as dairy, fish, chicken, and fats do not contain fiber.
Soluble fiber dissolves in water. As it moves through the digestive system, it is fermented by bacteria and is usually hydrophilic which means it loves water. This type of fiber absorbs water and becomes gel-like. Remember making chia seed pudding? Chia seeds are a great source of soluble fiber!
Soluble fiber, in particular, can reduce cholesterol, regulate blood sugar, and can improve overall digestive and immune health.
Great sources of soluble fiber include:
- most vegetables
- sweet potato
- dried fog
- chia seeds
- Remember psyllium
- and more
Insoluble fiber does not dissolve in water, so it passes through the digestive system and is not changed. Meaning it does not absorb water like soluble fiber and becomes gel-like, instead, it stays the same and like soluble fiber, it can also be fermented by bacteria in the colon.
Insoluble fiber promotes regular bowel movements because it increases stool bulk, speeds up the elimination of waste through the colon, and maintains intestinal pH.
Many whole foods that contain insoluble fiber also contain soluble fiber.
The great sources of insoluble fiber are:
- bran cereal
- Most whole grains
- Vegetables like okra and corn
- and more
Now that you know why fiber is so important to your health, you might be thinking, “Well, I saw a commercial about adding powdered fiber to my water so I could make sure I’m eating enough fiber and reaping the benefits the easy way.” First things first, if you can eat fiber from whole food sources, this is the best possible option.
We’re still learning how whole foods work synergistically from the different nutrients, antioxidants, and types of fiber found in one whole food. Eating whole foods as the main source of fiber instead of supplements also promotes health relationship with food, encourages you to cook healthy, and challenges you to practice what you’re learning now!
Fiber supplements should really be a last resort after you have exhausted high fiber foods and/or if you have a health condition that requires you to take them frequently according to your doctor. If you’re looking for a fiber supplement, be sure to check with your dietitian to make sure which one is the best option for you. Always look for organic varieties, supplement companies USP They are certified, and follow your dietitian or doctor’s directions for taking them.
What do you do now that you know why fiber is so important?
Now that you know why fiber is so important, the first step is to stock your pantry and refrigerator with some high-fiber foods so you can include them in your meals. As you go to prepare each of your meals, be sure to check your plate to see which nutrients are great sources of fiber, and if you’re missing fiber, go back to the list to add some. With practice, you will easily be able to remember high-fiber foods that are easy to add to different types of meals!