Fabulous Fiber

Fiber is, generally speaking, an indigestible carbohydrate. This means that when you consume fiber it flows through your digestive system, helping to move things along, but does not provide calories. Fiber is recommended for alleviating both constipation and diarrhea, which can be very confusing. One important thing to note is that there are two different types of fiber; those that don't dissolve in water (insoluble fiber) and those that do dissolve (soluble fiber). 

Insoluble fiber- Can increase stool bulk. It holds onto water and helps to move digested food right along through the colon. Insoluble fiber is recommended to those who have irregular bowl movements and, or constipation. 

Foods that contain insoluble fiber include: 
• Whole-wheat flour and bran
• Vegetables such as green beans and dark green leafy vegetables 
• Fruit skins and root vegetable (like a potato) skins 
• Corn bran 
• Seeds & Nuts

Soluble fiber- Can help lower blood cholesterol because when mixed with water it forms a sticky gel-like substance that clings to cholesterol and helps it get expelled from the body. This gel-like substance can also alleviate diarrhea or loose stools because it slows digestion down. 

Foods that contain soluble fiber:
• Beans
• Peas
• Lentils
• Oat bran
• Many fruits

Many foods contain both insoluble and soluble fiber. It’s best to get a variety of fruits, vegetables, beans and whole grains to ensure you’re getting enough fiber. The average American consumes 12-14 grams of fiber each day. This is a far cry from the recommended 25-38 grams!

Adequate fiber intake is not only for bowel health. Fiber adds bulk and slows digestion; two key factors that can assist with weight management. 
Two Tips for increasing your fiber intake: 

1. Slowly increase your intake of fiber-rich foods (too much too fast can “bind you up” because your body is not used to dealing with so much fiber)” 
• Grains and whole-grain products
• Fruits
• Vegetables
• Beans, peas and other legumes
• Seeds and Nuts

2. Reduce your intake of packaged and processed foods — such as canned fruits and vegetables and pulp-free juice, white bread and pasta, and non-whole-grain cereals —they are lower in fiber content.