Fiber Rich Foods: How They Can Help Your Body

Many of us should be familiar with fiber rich foods and the beneficial effects of fiber. Fiber is a special type of carbohydrates found in plant products. Although dietary fiber is a form of carbohydrates, it does not provide energy and does not contribute to your calorie count. Moreover, fiber does not enter into your bloodstream; it just passes through your digestive system without getting digested.

The fiber in foods is classified into a soluble fiber and insoluble fiber. Here are descriptions of both types of fiber, along with some examples of foods containing them.

Soluble Fiber

Soluble fiber is fiber that dissolves as it comes in contact with water in your digestive system. The solution of soluble fiber and water forms a gel-like mass which makes digestion proceed slower than usual.Think of the gel-like mass as a syrup; syrup moves slowly, so all other foods in contact with it move slowly as well. Because of that, the food in your digestive tract will remain there longer than usual, so you will feel full for a longer time period. Moreover, the gel captures some cholesterol in your digestive tract, so intake of soluble fiber can help in maintaining blood cholesterol to a safe level.

Foods that contain soluble fiber include beans, pears, apples, strawberries, carrots, oat cereals, psyllium, and most vegetables and fruits.

Insoluble Fiber

Insoluble fiber does not change at all as it passes through the digestive system. When it comes in contact with the water in your intestines, it will absorb the water in a similar fashion as a sponge does. This makes the fiber puff up and facilitate in pushing waste out of your intestines. Thus, insoluble fiber is good in maintaining regular bowel movement and preventing constipation. This type of fiber can also prevent diverticulosis and lower the risk of your getting cancer of the colon and rectum.

Foods that contain insoluble fiber include carrots, cabbage, corn, wheat bran, nuts, grapes, nuts, and various dark-colored leafy vegetables. Insoluble fiber is also found in many edible peelings of fruits and vegetables, such as those from apples and carrots.

Some More Information and Advice About Fiber

If you aim to lower your cholesterol levels in the body and control your appetite, then ideally it is advisable to eat soluble fiber rich foods. If you want to prevent constipation or to stabilize your bowel movement, the go with insoluble fiber. However, in general, you should include both types of fiber in your diet. As long as you have a balanced diet, you need not worry about your fiber sources. Now, if you are are also chasing specific health benefits of one type of fiber, then eat more foods rich in that type of fiber.

How much fiber should you eat per day? The recommended intake is 20 to 35 grams per day. The more calories you have in your diet, the more fiber you should have in your intake. For a 2000-calorie per day, fiber intake must be 25 grams; for a 2500-calorie diet per day, it must be 30 grams. Knowing the right types of fiber-containing foods can serve as good guidance; knowing the benefits of both soluble and insoluble fiber can serve as motivation to increase fiber intake.