What IS fiber, anyway?

Fiber is essentially defined as carbohydrates that can't be digested.  You can find fiber in various plants that you eat such as fruits, vegetables, grains, and legumes (a.k.a. beans).  There are different types of fiber, but they are all very important in preventing and fighting disease. 

Fiber can be classified into two main categories:

1. Insoluble fiber.  This type of fiber promotes the movement of material through your digestive system so, how can I put this lightly...that's right, it helps you go #2... Insoluble fiber does not dissolve in water so it helps keep the contents of your intestines a more solid form.  So, if you struggle with constipation, insoluble fiber is your new friend.  Good sources can be found in whole-wheat flour, wheat bran, nuts and many vegetables.
2. Soluble fiber. Do you struggle with high blood cholesterol and/or high blood glucose levels?  Soluble fiber can be especially helpful in keeping blood sugar at check to avoid developing Type II diabetes.  It does this by dissolving in water to form a gel-like material and helps to lower these conditions.  You can find  soluble fiber in foods like oats, peas, beans, apples, citrus fruits, carrots, and barley.

*Eating foods that are higher in fiber can help you lose weight because not only will they take longer to chew, they will give your body more time to register that you are full.  This can be especially useful when regarding the lap band because you will be less likely to eat more than necessary.  Because they are denser foods, you will stay fuller longer, requiring less food intake throughout the day.*

• Eat a piece of whole fruit instead of  drinking fruit juice or eating canned fruit.  The most fiber is usually in the skin of the fruit or vegetable.
• Check the label for WHOLE GRAINS.  (See previous post on Food Labels)  Bread, cereal, crackers and other grain foods should have at least 3 grams of fiber per serving.

 

• Add fruit, like berries or melon, to your breakfast every day to start the day off with the right mentality.

 

 

• Eat more beans.  We forget about them too often!  They're a great tasting, cheap source of fiber, good carbs, protein, and other important nutrients. 

 

 

• Replace white rice, bread, and pasta with brown rice and whole grain products.

 

 

 

• Choose whole grain cereals for breakfast.

 

Snack on raw vegetables instead of chips, crackers, or chocolate bars.  BUT BE CAREFUL ABOUT THE DRESSING YOU EAT.  If you have to eat it with dressing, try FAT FREE options.

Now go get some FIBER! Mmmm good.

A resource for some of the information provided can be found here.