Digestive problems are not fun for anybody, and they can even be embarrassing. If you’re constipated, you are likely bloated and have stomach pain. If you have diarrhea, you probably can’t even let yourself relax. One of the simplest solutions to digestive problems is fiber.
What is fiber? Simply put, fiber is a plant-based nutrient. It is considered a carbohydrate, but it does not break down into digestible sugar molecules like other carbohydrates. Fiber is digested in a nearly intact form, and it provides several benefits along the way.
Fiber is broken down into two categories: soluble fiber and insoluble fiber. As the names suggest, soluble fiber can dissolve in water while insoluble fiber cannot dissolve in water.
Soluble Fiber
Soluble fiber breaks down into a gel-like substance in the colon. This thick gel can block fats from being digested. This is useful for weight loss and lowering the fat absorption in the body.
Soluble fiber is also useful for lowering cholesterol, stabilizing blood sugar levels, reducing the risk of cardiovascular disease, and feeding healthy gut bacteria. It slows down the rate of digestion so that the proper nutrients are absorbed while negative factors are blocked from digestion.
Insoluble Fiber
Since insoluble fiber is not broken down, it does not provide calories. One of the greatest uses for insoluble fiber is for preventing constipation. This type of fiber absorbs fluid in the gastrointestinal tract and sticks to other digested byproducts. Insoluble fiber increases the rate at which waste and movement are processed. This helps to prevent gastrointestinal blockage.
Insoluble fiber can also reduce the risk of diverticular disease. This disease is caused by small bulges or sacs in the colon. As insoluble fiber prevents intestinal blockages, it can prevent hemorrhoids and small folds from forming in the colon.
Not only does fiber aid in digestion and the prevention of serious health conditions, but it increases nutrient absorption as well. Fiber provides your gut with healthy bacteria while balancing the bad bacteria. A healthy gut allows your body to absorb the proper nutrients.
There are plenty of fiber supplements out there, but it is critical to obtain dietary fiber, which, of course, comes from your diet! The American Heart Association recommends that adults eat 25 to 30 grams of fiber each day.
Here are some common foods with high fiber content:
Fruits
- Raspberries
- Pears
- Apples
- Bananas
- Oranges
- Strawberries
Vegetables
- Green peas
- Broccoli
- Turnip greens
- Brussels sprouts
- Potatoes
- Cauliflower
- Carrots
Grains
- Whole wheat spaghetti
- Barley
- Bran flakes
- Quinoa
- Popcorn
- Brown rice
- Oatmeal
- Whole wheat bread
- Rye bread
Legumes, Nuts, and Seeds
- Split peas
- Lentils
- Black beans
- Baked beans
- Chia seeds
- Almonds
- Pistachios
- Sunflower kernels
As important as it is to incorporate fiber into your dietary intake, it is essential to take a few precautions in order to prevent negative side effects. First of all, it is imperative to drink plenty of water with your fiber intake. Water and fiber work together to improve digestion. Since fiber absorbs liquids, it is important to replenish your water supply.
It is also possible to have too much fiber. It is advised that you should not eat more than 70 grams of fiber a day. Too much fiber can cause symptoms of bloating, gas, feeling too full, stomach cramps, constipation or diarrhea, dehydration, poor nutrient absorption, weight gain or loss, nausea, or intestinal blockage.
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