Friday Fiber Tips

by in Fitness, Food & Nutrition September 13, 2013

Before I dive into FIBER…please take time to check out some of the other tabs on my blog with more info on health, nutrition, local classes, workout programs, etc.

Now onto Friday Fiber Tips…..

Fiber: nutrition. also called bulk, dietary fiber, roughage. the structural part of plants and plant products that consist of carbohydrates, as cellulose and pectin, that are wholly or partially indigestible and when eaten stimulate peristalsis in the intestine. food containing a high amount of such carbohydrates are fruits, vegetables and grains.

We have all heard how essential it is to be eating enough fiber. Some of us may also know what it feels like when we eat too much fiber 🙁

But, do you really understand why fiber is important? and that there are 2 forms of fiber that we need to be eating for different reasons?groceries

Here are the facts:

  • The average American needs 14g of fiber per 1000 calories consumed daily.
  • Insoluble fiber, also called cellulose, hemicellulose and lignin; do not dissolve in water and keep digestive muscles in the intestines working and strong! Examples are: bran, brown rice, seeds, skins of fruit, whole grain products and many veggies.
  • Soluble fiber, also called pectin, gums, mucilages do dissolve and swell in water. These fibers slow the digestion rate of carbohydrates keeping blood sugar levels stable, helping with diseases such as diabetes and hypoglycemia (low blood sugar). Examples are: barley, broccoli, carrots, citrus, oats, and potatoes.

“Populations that consume more dietary fiber have less chronic disease.  In addition, intake of dietary fiber has beneficial effects on risk factors for  developing several chronic diseases.”
– American Dietetic Association

“When eaten regularly  as part of a diet low in saturated fat, trans fat and cholesterol, soluble fiber has been associated with increased diet quality and  decreased risk of cardiovascular disease. Soluble or viscous fibers modestly  reduce LDL (“bad”) cholesterol beyond levels achieved by a diet low  in saturated and trans fats and cholesterol alone.”
– American Heart Association

So make sure you choose wisely and include a variety of foods into your diet for adequate fiber intake 🙂