Fiber - also known as roughage or bulk, includes the parts of plant food your body cannot digest or absorb. Fiber is not digested by your body; instead it passes, relatively in tact, through the stomach, small intestine and colon, grabbing old sludge on the way out. Including an appropriate amount of fiber in your daily diet has many benefits beyond helping you poo:
Fiber is commonly classified as two types of fiber: soluble; which dissolves in water, or insoluble; which does not dissolve.
Soluble fiber: This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
Insoluble fiber: This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.
The Institute of Medicine, gives the following daily fiber recommendations for adults:
Fiber: Daily recommendations for adults
High-fiber foods are great for your health, and with the average American diet of today, it is sorely lacking. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping.
Happy Fiber Tips
1) Increase fiber in your diet gradually over a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.
2) Consider making fresh fruits and vegetables your first source for fiber - they are the best and most natural means of adding fiber to your diet - supplement when your diet is lacking.
3) Drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.
4) Exercise also helps to keep things moving - consider adding a quick exercise regimen to your day to help keep things moving!
Anne says:
"I use a couple of different brands of fiber powder - I use the bulk powder because it is so versatile. I can include it in my protein shakes, cooking and baking, or simply add it to a bottle of water and gulp it down really quickly!"
Stop on by the store to see what Foundations for Health and Wellness has to offer in terms of Fiber supplementation, and check out the Fun with Fiber fact sheet as well!
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