Q: What is fiber? Why is it so important?
A: Fiber, just like other carbohydrates, is also composed of long strands of sugar molecules. Yet they are linked in such a way that the normal process of digestion can’t break down the sugars. As a result, fiber is able to pass through the body undigested.
There are two types of fiber: soluble and insoluble (some food labels list them individually; most do not). The names are very explicative of their design – soluble fiber is soluble in water (it dissolves) while insoluble fiber is not. Although neither type of fiber provides nutrients to the body like other carbohydrates do (because it’s not digested), both still provide many health benefits. In the intestine, soluble fiber binds to fatty substances and carries them out of the body as waste, helping to lower LDL cholesterol levels (that’s the “bad” kind of cholesterol). Soluble fiber also helps to keep hunger and blood sugar in check by slowing down the process of digestion. Insoluble fiber helps push food through the intestinal tract, keeping the digestive system active and healthy and promoting regularity.
Fiber is found mostly in whole grains (not refined flours or processed cereals), fruits, vegetables, and seeds. You should aim to get 25g of fiber each day (the average person only gets 5-10g/day). If you choose whole foods as your carbohydrate sources instead of over-processed, refined sugars and baked goods, then you should have no trouble reaching this goal. Other great ways to increase your fiber intake? Try adding some wheat germ or ground flaxseeds into your yogurt, oatmeal, breakfast cereal, or baked goods. They don’t add much as far as taste goes, but these ingredients do provide healthy amounts of omega-3 fatty acids, vitamin E, and 5 grams of fiber per serving.
Read more on carbohydrates:
