What is Fiber and Why Do We Need it?
Other than the obvious reason for fiber being "nature's broom," why is a diet rich in fiber so important? What even IS fiber and where do you get it from? Is it in grains? Fruits and vegetables? Coffee? Legumes?? Are there different kinds of fiber and if so, how are they different? It is not uncommon in today's society to be aware of certain nutrition terms or ideas but come to realize that you might not exactly even know what a certain food means or why it's so important. For example, who was always told that you need to drink milk to have strong bones because of this thing called "calcium?" Most people actually are not aware that calcium can actually be found non-dairy products like: white beans, salmon, bok choy, almonds, kale and even figs! Much like calcium, many people know they "need it" but aren't really sure what fiber actually consists of and what foods contain fiber- and which ones don't.
First things first: What even IS fiber???
"Fiber, also known as roughage, is the indigestible part of plant foods that travels through our digestive system, absorbing water along the way and easing bowel movements."
So, if it came from a plant- it very likely that it contains fiber. Something important to not that when many products, like bread which comes from wheat for example, manufactures can "refine" these products (hence white bread, white rice, white pasta etc.) which can actually cause the product to loose a lot of it's nutritional value, making the product low in fiber and in many cases, high in additives. Because a large majority of our population tends to prefer refined grains over whole grains and do not consume enough raw fruits and vegetables, it is not surprising that Americans are only getting about 15 grams of fiber per day as opposed to the recommended 25 grams!
So...there's different "types?"
Yep! There are TWO kinds of fiber: Soluble fiber and Insoluble fiber- and both are important for a variety of reasons! Soluble and insoluble meaning "able to dissolve in water." The skins, stems and stalks on fruits and vegetables and the fibrous outer layer of whole grains called bran are insoluble fiber. Soluble fiber can be found in foods like nuts, berries, spinach, beans and oats. A healthy diet should be rich in both insoluble and soluble forms of fiber. Both types of fiber actually are what can help you feel satiated and full after eating whole fruits, vegetables and whole grains like brown rice and whole wheat bread. This is because the enzymes in our bodies have a difficult time breaking down the beta acetal linkages- but the good bacteria in our gut LOVE the stuff and will break it down for us.
Okay, but why is it important?
There are a range of positive affects that come with a diet high in fiber that do a lot more than just helping "move things along" if ya know what I'm sayin...A diet high in fiber has been shown to normalize bowel movements, maintain bowel health, lowers "bad" cholesterol levels, helps control blood sugar and aids in maintaining a healthy weight!
You can easily increase your fiber intake by simply switching from refined grains to whole grains as well as increasing your consumption of whole fruits and veggies. A great tip for bread is to check the nutrition label to see if there is more than 2g of fiber per 1 slice of bread. While fruit juices are a nice way to get all those vitamins, the problem with juicing alone lies within the fact that you're simply missing out on all that important dietary fiber that helps you stay full. I always to try to have at least One high source of dietary fiber in every meal: whether it be a a bag of carrot sticks, a fresh apple, a serving of oatmeal, a sandwich with whole grain bread or a side of brown rice with my dinner. While picking up a FiberOne brownie might seem like the right idea-you're better off just eating a banana or a homemade oat muffin. (Recipe below)
If you're anything like me( or more specifically my boyfriend), sometimes you have to get creative to make eating healthy a little more...tasty.
High Fiber Carrot Cake Apple Muffins:
1 1/2 cup whole wheat flour
3/4 cup Flaxseed meal (ground up flaxseed)
3/4 cup oat flour (by grinding oats in blender)
1/2 cup brown sugar (or stevia/maple syrup)
2 tsp baking soda
1 tsp baking powder
2 tsp cinnamon
2 cups pureed or shredded carrots
2 cups shredded apple
3/4 cup milk (any kind will do)
2 eggs
1 tsp vanilla
*optional* 1 cup raisins or dried cranberries
Add the dry ingredients together in a large bowl, add in the wet ingredients as well as the apple and carrot shreds
Bake at 350 degrees for 10-15 minutes.
BOOM. Instant fiber-ful muffins for on the go. Getting your fiber fix can be quick and easy once you do a little research! Hopefully after reading this article you'll be spending less time on the toilet and more time doing well, anything else.
Happy (fiber-rich) snacking!
~Courtney :)
