Fiber 101

What is fiber?
Dietary fiber is plant material which cannot be digested or absorbed into the bloodstream, and which passes relatively intact through the digestive system.

There are two types of dietary fiber:

Soluble fiber dissolves in water to form a gel-like material, which binds fatty acids in the digestive system. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Insoluble fiber does not dissolve in water, and therefore moves bulk through the intestines. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.

How much fiber do we need on a daily basis?
A daily fiber intake of 20-35 grams is recommended.

Best fiber choices:     
Grains and whole-grain products
Fruits
Vegetables
Beans, peas and other legumes
Nuts and seeds

Health benefits of fiber:
Colon and rectal cancer
Breast cancer
Diabetes
Heart disease
Diverticulitis
Constipation
Weight control