Nutrition: Fiber
Fiber slows the digestion of carbs, which moderates insulin secretion.
The American Dietic Association recommends 25-30 grams of fiber per day.
There are two types of fiber: soluble and insoluble. Both are important for digestion and metabolism.
Soluble fiber contributes to slowing down the digestive process allowing glucose to enter the bloodstream at a slower pace, which helps to keep our blood sugar levels steady. This can prevent extreme insulin spikes, which cause the body to store fat and promote fatigue. Soluble fiber also helps to lower cholesterol levels.
Insoluble fiber is nature’s laxative. It helps move waste through the intestines, cleanses the colon, and makes us more regular.
Fiber is mainly found in the outer layer of plants, therefore foods that are rich in fiber are tougher to chew, digested slowly, and keeps you fuller for a longer period of time. People whose diets are high in fiber tend to eat less total calories on a daily basis, and therefore are more successful in their weight loss goals or weight management.
Foods that are highest in fiber include:
• Fruits;
• Vegetables;
• Nuts;
• Seeds;
• Legumes
• Bran
• Whole grains;
• Apples;
• Pears
• Oatmeal;
• Popcorn;
• Broccoli
• Sweet potatoes
• Raw nuts;
• Beans.
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