Fiber Fill Up

What is fiber?

Is a type of carbohydrate the body cannot digest. Unlike most carbohydrates that are broken down into sugars, fiber does not.

Different Types

• Soluble – dissolves in water, helps to lower glucose and cholesterol levels ( blueberries,apples, lentils, beans,nuts, and oatmeal.
• Insoluble- doesn’t dissolve in water, can help food move through the digestive system, prevents constipation and promotes regularity. ( whole wheat bread,whole grain couscous, brown rice, legumes, carrots, cucumbers, and tomatoes)

Why do we need it?

It helps to regulate the body’s use of sugars, helps to keep hunger at bay, and blood sugar in check. It is also said to help prevent some diseases such as heart disease, diabetes, diverticulitis, and constipation.

How much do we need?

Children and adults need to get at least 20-30g per day for good health.

What are the best sources?

• whole grains ( breads, cereals, tortillas, rolls etc)
• oatmeal
• barley
• almonds
• fruits
• vegetables
• beans
• legumes
• lentils
• flaxseed
• chia seeds
• coconut and coconut flour
• psyllium husk
• avocado

Resources:

https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

https://draxe.com/high-fiber-foods/