Dietary Fiber

 Most people have heard or read about fiber being good for their health, but few really make sure they consume enough of it to reap the benefits of this dietary item. This type of fiber is called dietary fiber, also known as roughage.  Fiber is the undigestible portion of plants and foods.  There are mainly two types of fiber, namely, soluble fiber, which dissolves in water, and insoluble fiber, which does not dissolve in water. Both types of fiber are necessary for your health. 

 Soluble fiber delays the emptying of your stomach and makes you feel full, which helps control weight. Slower stomach emptying may also affect blood sugar levels and have a beneficial effect on insulin sensitivity, which may help control diabetes. Soluble fibers can also help lower LDL (“bad”) blood cholesterol by interfering with the absorption of dietary cholesterol. The following foods are good sources of soluble fiber: oats, lentils, apples, oranges, pears, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.

Insoluble fiber is also good for your gut because it has a laxative effect and adds bulk to the diet, helping prevent constipation.  Since these fibers do not dissolve in water, they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut. Insoluble fibers are mainly found in whole grains and vegetables.

In conclusion, fiber consumption has been shown to help prevent these health problems:

·       Colon and rectal cancer: Since chronic constipation may affect your colon and rectum, fiber can help decrease the risk of colon and rectal cancers.

·       Diabetes:  Fiber-rich diets can help control blood sugar levels and have also been shown to decrease the risk of developing type 2 diabetes.

·       Heart disease: Fiber can reduce blood cholesterol levels. Diets high in fiber have also been shown to decrease the risk of heart disease.

·       Diverticulitis: Fiber decreases the risk of diverticulitis, a painful intestinal condition.

·       Weight control: Fiber is filling, has almost no calories, and helps maintain blood sugar—all factors that help control hunger and body weight.

 I take two or three capsules containing a mix of dietary fibers such a psyllium, oat bran, flax seed powder, and other ingredients to ensure that everything moves smoothly.

 See you next time!

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