Fiber is a substance not digested by the body that is derived from plants. The two types are soluble and insoluble.
Soluble fibers absorb water in the intestine and slow emptying time which extends the feeling of fullness. It also helps lower bad cholesterol and blood sugars.
Insoluble fibers, a.k.a. roughage, draw water into the intestine to speed emptying time, which may help prevent certain kinds of cancers.
Recommendations for consumption fall between 20-35g fiber daily. This information is located on the nutrition label and is categorized as dietary fiber.
Remember to increase fiber intake slowly to avoid cramping, bloating, diarrhea, and gas.
Also, drink plenty of fluids to avoid constipation.
How to increase fiber
Fiber is found in whole grains, such as whole wheat bread, brown rice, and whole-wheat pasta. Whole grain cereal and oatmeal are also good sources of fiber.
Consuming a variety of vegetables and fruits, especially dried fruits and those with skin, is beneficial. Try for 5 a day, and choose whole fruit rather than juice.
Nuts and seeds can be added to add more fiber to salads.
Try to consume legumes 2-3 times per week.
Fiber containing snack options include popcorn, whole wheat crackers, pretzels, nuts, fruits and vegetables.
