We all hear how we need to increase fiber in our diet. You may think I get enough fiber and I don’t need to add any to my diet. Well, I am here to inform you of the benefits of fiber and why you should add it to your diet.
- Lower your LDL [bad cholesterol]
- Remove Toxins
- Promote a healthy digestive system
- promote a healthy immune system
- Prevent Heart Disease
- Regulate Blood Sugar
How does fiber do all of what you have mentioned? Well, there are two types of fiber Soluble and Insoluble.
Attracts water and turns to gel during digestion which slows digestion. Soluble fiber is found in
- Oat Bran
- Peas, and some fruits and vegetables.
It is also found in psyllium, a common fiber supplement. but the effect on heart disease is not known.*
Soluble fiber benefits the following:
Helps control blood sugar levels
In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
Promotes a healthy digestive system
Adding bulk to your stool aids in food passing more quickly through your stomach and intestines
Lower your LDL
Some types of soluble fiber may help lower cholesterol
Found in foods such as wheat bran, vegetables, and whole grains.
Insoluble fiber benefits the following:
Promotes a healthy digestive system/Remove Toxins
It adds bulk to the stool preventing constipation and appears to help food pass more quickly through the stomach and intestines. This is a gut-healthy fiber.
Insoluble fiber gives you the feeling of fullness and helps you eat less. Certain fibers make you chew more and when you chew more your brain triggers the feeling of fullness.
So, now that you are armed with benefits and types of fiber, You may be wondering, how much should I be consuming. According to the Institute of Medicine these are the recommended daily amount of fiber you should consume in your diet:
|Gender||Age 50 or younger||Age 51 or older|
|Men||38 grams||30 grams|
|Women||25 grams||21 grams|
I hope you found this information valuable and you are ready to make a transformation. Sharing is caring, please share and comment.
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Have a Blessed and Wellness day.