Fiber - Are you getting enough?

The recommended intake of fiber is 25g per day. If you eat at least 5 servings of fruits & vegetables as well as at least 6 servings of whole grain products per day you are very likely meeting the fiber requirements.

Types of Fiber: Soluble Fiber and Insoluble Fiber

Both soluble and insoluble fiber is undigested. Therefore, they are not absorbed into the bloodstream. Instead of being used for energy, fiber is excreted from our bodies. Soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not. Insoluble fiber passes through our intestines largely intact.

Soluble Fiber:

Functions Of Soluble Fiber

• bind with fatty acids

• prolong stomach emptying time so that sugar is absorbed and released more slowly

Benefits Of Soluble Fiber

• lower total cholesterol and LDL cholesterol (the bad cholesterol)
• regulate blood sugar (especially important for those with diabetes or hypoglycemia)

Food Sources of Soluble Fiber

• oats/oat bran
• dried peas/beans
• nuts
  
• barley
• flax seed
• fruit
• vegetables
• psyllium husk

Insoluble Fiber:

Functions of Insoluble Fiber

• move bulk through the intestines
• control and balance the pH (acidity) in the intestines

Benefits of Insoluble Fiber

• promote regular bowel movements and prevent constipation
• remove toxic waste through the intestine in less time
• help prevent colon cancer by keeping an optimal pH in intestines to prevent microbes from producing cancerous substances

Food Sources of Insoluble Fiber

• vegetables such as green beans and dark green leafy vegetables
• fruit skins
• whole wheat products
• wheat oat
• corn bran
• seeds and nuts