Nutrient Reserch Flyer
- Fiber is also known as roughage. It is the indigestible part of plant foods that pushes through our digestive system, absorbing water along the way and easing bowel movements.
Two types of fiber - soluble and insoluble
- Benefits of soluble fiber:
- Benefits of insoluble fiber:
- Promotes regular bowel movements and prevents constipation
- Speeds up the elimination of toxic waste through the colon
- By keeping an optimal pH in the intestines, insoluble fiber helps prevent microbes from producing substances which can lead to colorectal cancer
- Diets low in fiber or high in fat increase the risk for constipation, diverticular disease and hemorrhoids.
- Low-fiber, refined carbohydrates, such as white bread and sugary foods, get digested quickly in the body, leading to a quicker rise in blood sugar.
Soluble fiber can slow absorption of sugar that is consumed at the same time. This causes blood sugar levels in the body to remain more stable. Research shows that dietary fiber in foods may actually reduce the risk of Type 2 diabetes.
- While the best way to get fiber in your diet is from foods naturally rich in fiber—fruits, vegetables, whole grains, beans, nuts—when that proves difficult, taking a fiber supplement can help make up the shortfall.