Fiber and It's Essential Nutrition Benefits

August 31, 2015

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Fiber and It's Essential Nutrition Benefits
Photo courtesy of: Serge Bertasius

Do You Ever Feel Unsatisfied After A Meal? Adding More Fiber Rich Foods In Your Diet Can Change That!

Dietary fiber adds bulk to your diet.  It helps to make you full faster and keeps the food moving efficiently throughout your body.  Fiber is a type of carbohydrate that cannot be digested by the body.  It does not break down into sugar molecules and instead is passed through the body undigested.  This helps in regulating the body’s sugar use and keeping blood sugar and hunger in check!  There are two types of fiber: soluble fiber and insoluble fiber.  Soluble fiber dissolves in water and helps in lowering blood cholesterol and glucose levels in the body.  Insoluble fiber which is not dissolved in water helps food move through the digestive system.  This type of fiber aids in consistency within your body and also helps prevent constipation.

What foods contain fiber?  Foods that contain soluble fiber include nuts, beans, oatmeal, apples, lentils, and blueberries.  Foods that contain insoluble fiber are whole wheat bread, wheat, whole grain couscous, legumes, carrots, cucumbers, brown rice, and tomatoes.  The best sources of fiber are found in whole grains, beans, fruits, and vegetables.

The average American only eats 10-15 grams of fiber per day.  Women are recommended to eat 25 grams of fiber and 38 grams for men.  After the age of 50 fiber needs for women drop down to 21 grams and 30 grams for men.  Drinking the daily recommended amount of 8 glasses of water per day can aid with the passage of fiber through the digestive system. 

Fiber has been shown to reduce the risk of several conditions.  Fiber may help the prevention of heart disease by lowering cholesterol in the body.  An adequate amount of fiber can help prevent and relieve constipation.  Individuals with diabetes can benefit greatly from eating fiber because it can assist in control blood sugar levels.

Achieving your daily recommended amount of fiber can be helpful in controlling weight and keeping you full longer. 

If you are on the go, bringing a fiber full snack, like fruits and vegetables, can help you fulfil that satisfaction you have been longing to fill.  

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