Fiber is an important part of a healthy diet. When you eat enough fiber, it can help keep you full, regulate blood sugar, lower LDL and total cholesterol, lower colon cancer risk, and keep your digestion regular. The recommended daily amount is 25-35 grams/day, but most people only get about half of that amount.
There are two types of fiber, and both are important for your health. Insoluble fiber can be found in foods like whole wheat, fruit skins, seeds, nuts, and dark green leafy vegetables. Insoluble fiber helps prevent constipation, and reduces the amount of time your intestines are exposed to harmful toxins. Soluble fiber can be found in oats, barley, nuts, flaxseed, apples, oranges, beans, and carrots. This type of fiber acts as a sponge, binding with fatty acids, soaking up “bad” cholesterol, and preventing spikes in blood sugar (a plus for diabetics).
Be careful not to increase your fiber intake too quickly, as this can cause intestinal discomfort. Also, drinking plenty of water helps fiber work its magic more efficiently!
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