Fiber 101: Part of a Healthy Diet

Fiber is an important part of any healthy diet. A high fiber diet can help you feel full so you eat less, and therefore maintain a healthy weight or reach your weight loss goals. Fiber can also help your blood sugar levels where they should be, and help keep your cholesterol level within the healthy range. Thankfully, there are many different sources of fiber through your food, and if you can’t manage to get enough in your diet, then you can turn to supplements to get the job done.

Insoluble Fiber

raspberries are high in fiber Insoluble fibers are those that do not dissolve in water and are not digestible by the body. They are still considered healthy for you however because they help promote a laxative effect to help prevent constipation. Insoluble fibers help speed the rate at which food moves through your digestive system. You can find insoluble fiber in: wheat bran, corn bran, seeds, grapes, raisins, and broccoli.

Soluble Fiber

Soluble fiber is a type of fiber that attracts water whereas in soluble fiber does not. Soluble fiber absorbs water and will fill your stomach promoting the feeling of fullness. This type of fiber is good for your diet because it helps you feel fuller for longer which means you eat fewer calories without feeling hungry. You can find soluble fiber in food such as: carrots, pears, oatmeal, apples, and cucumbers.

How Much Fiber Do You Need?

The 2005 Dietary Guidelines for Americans recommend 25 g of fiber per day for women who are under 50, including teenage girls. Teenage boys and men who are under 50 eat more calories than women, so they need anywhere from 30 to 38 g of fiber per day. However, most Americans only end up with about 15 g of fiber in their diets per day.

Fiber Supplements

If you’re having trouble getting enough fiber in your diet, you may want to consider using a fiber supplement. Fiber supplements are available and thus viable and inside go forms, to help improve your diet and healthy lifestyle.

Here are a few fiber supplement options to include in your daily routine:

  • Elite Thin:this supplement contains both soluble fiber and insoluble fiber. The soluble fiber comes from glucomannan and the insoluble fiber comes from African mango seed to help with weight management and healthy digestion.
  • Metamucil: Metamucil contain psyllium husks, which are soluble fiber. When taken with water, this fiber will bulk up in your stomach, allowing you to feel full. As it moves through your system, it will also help remove cholesterol and other waste from the body.
  • Garden of Life Fiber:This fiber supplement comes in powder form allowing you to mix it with water to make a drink or mixing foods to enhance their fiber content.

Whether you use supplements or get your fiber from your daily food intake, fiber is an important part of your diet. You may notice some differences when you first adjust your fiber intake, but after awhile, you will start to feel better.