If you're like most people, you probably don't give much thought to fiber. But this unassuming nutrient is actually a powerhouse when it comes to maintaining good health. Here's why you should make sure to get your daily fiber fix:
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Fiber helps to keep you regular. No one likes to be backed up, and fiber can help to prevent constipation and other digestive issues by adding bulk to your stools.
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Fiber is good for your heart. Soluble fiber has been shown to lower cholesterol levels, which can help to reduce the risk of heart disease.
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Fiber can help to control blood sugar levels. This makes it a great choice for people with diabetes, as it can slow the absorption of sugar into the bloodstream.
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A high-fiber diet may lower the risk of certain types of cancer. Some research suggests that a diet rich in fiber is linked to a lower risk of colon cancer and other digestive tract cancers.
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Fiber can help you to feel fuller for longer. Because it takes longer to digest, fiber can help to control appetite and prevent overeating. This can be helpful for weight management.
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Fiber supports gut health. Some types of fiber, such as soluble fiber, feed the friendly bacteria in the gut, which can have a range of health benefits.
There are two main types of fiber: soluble and insoluble. Soluble fiber dissolves in water and can help to lower cholesterol and control blood sugar levels. Insoluble fiber does not dissolve in water and helps to add bulk to stools and prevent constipation.
So where can you find fiber? Look no further than whole grains, fruits, vegetables, nuts, and legumes. Aim to include a variety of high-fiber foods in your diet to get all the benefits that fiber has to offer. Most adults should aim for at least 25-30 grams of fiber per day, although exact recommendations may vary depending on your age and sex.