We've all heard about needing fiber in our diet on TV commericals, talk shows, etc. But WHY do we need fiber? What does it do for us? And where do we get it? Well that’s what we're here to tell you, in plain English, of course!
What is Fiber?
Fiber is a material found in plants. When we talk about fiber in this post, we’re talking about the kind of fiber that we humans eat: this is called “dietary fiber.”
Dietary fiber is divided into two types: soluble and insoluble. Soluble means that it dissolves in water, while insoluble fiber (you guessed it!) doesn't.
What's Fiber Going To Do For Me?
The benefits of dietary fiber depend on your food source and how much of it you eat. Here are the general benefits of having a healthy dose of fiber in your regular diet from the Mayo Clinic and Harvard’s School of Public Health.
- Fiber helps you feel full faster so if you stop eating when you feel full, a diet high in fiber can help you to control your weight.
- Fiber helps with your body’s digestion and can help to make sure you don't get constipated: to put it nicely, eating dietary fiber helps your body “flush out” your body’s waste (including harmful toxins and unwanted substances) faster.
- Fiber may even help prevent cancer cells from forming in your colon lining.
Fiber is essential for a healthy body but make sure you don't overdo it. Too much fiber and you run the risk of becoming, how do we say, really un-constipated! Bloating, cramping and gas are not so great side effects of too much fiber.
Where Can I Get Fiber?
According to the American Institute of Cancer Research, “nutrition studies say it may be best to eat a minimum of 30 grams of fiber each day.”
Fiber is available to us in fruits, vegetables, nuts, whole grains and beans. Animal products like meats, eggs, and cheese actually don't have any fiber, so remember to eat your fruits and vegetables (Mom was right for all those years!). Here are some suggestions.
- If you’re partial to veggies, stick to dark and leafy green vegetables like broccoli, kale and spinach.
- Fruit-lovers can get their fiber fixes with apples, avocados and bananas.
- Nuts, lentils and peas are great sources of fiber too.
Of course, there are great options out there for getting your fiber. Remember, you should always consult with your physician to determine the best amount of fiber for your personal diet and lifestyle. Be sure to drink at least 8 ounces of water along with your fiber to help it digest in your system properly!