Fiber is a very important part of everyone's eating plan. Fiber is one of the three types of carbohydrates. The other two are sugar and starch. Fiber can be found in the roots, stems, and leaves of plants and remains in the digestive process as it passes through your system - a vital function.
There are two types of fiber
- Soluble
- Insoluble
Insoluble fiber doesn't dissolve in water and it's rough, hence the name "roughage" is sometimes applied to insoluble fiber. It goes straight through your system and helps with problems such as constipation by increasing the bulk of your stools. Insoluble fiber has basically no calories. The best sources for soluble fiber are beans, fruits, barley, and oats.
Soluble fiber does dissolve in water and turns into a jelly-like mass. This is great for diabetics as it slows down sugar absorption in the blood, helping to prevent spikes in blood glucose levels. Soluble fiber has about 4 calories per gram, the same as the other types of carbohydrates.
Fiber helps you lose weight is by causing you to have to chew more and slowing down the absorption of nutrients. By eating slower, you have time to realize you're full sooner, so you eat less.
There are conflicts about how much fiber you should include in your diet each day. The USDA recommendation for adults is 25 grams. Just remember to eat a varied diet, and include a lot of basic unprocessed food in your eating plan and you should get adequate amounts of fiber in your diet.
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