How Fiber Works

Fiber is the part of food that isn’t broken down body our body and helps keep our digestive system function properly. It’s found in varying amounts in plant foods. Fiber is traditionally characterized into two types. Soluble fiber (dissolves in water making a thick gel) is found in foods such as fruit, root vegetables, and lentils. Insoluble fiber is found in foods like cereals, nuts, and seeds.

Many of us don’t get enough fiber in our diets. Whole grains are the most common source, but refined grains have the fiver rich outer layer removed, so don’t provide much. In many plants, the most fiber-rich part is the skin.

Fiber is an important source of food for your gut flora which ferment it into fatty acids they can feed on. Keeping these bacteria healthy is vital because they produce enzymes to help digest other foods and influence our health in ways that we are just beginning to understand.

Eating plenty of fiber reduces the risk of heart disease, certain cancers, obesity, and type 2 diabetes. A high fiber diet counters the risk of colon cancer caused by eating processed meat.

Eating fiber can help us lose weight by keeping us full longer and keeping hunger at bay. Drink plenty of water with your fiber to avoid constipation! I recommend aiming to eat approximately 30 grams of fiber per day to help maintain your ideal weight, regulate your blood pressure, and improve your body’s response to insulin. Good sources of fiber include cereals (Fiber One, All Bran, Shredded Wheat), oatmeal, barley, brown rice, vegetables, beans, nuts, fruit, and popcorn.