Fiber

I’m sure everybody in this fitness world has heard that you need fiber. It’s good for you, well actually it’s necessary. Ok, now let me tell you what fiber is, how much you need, and where to get it. Fiber is a carbohydrate that makes up the structural material in the leaves, stems and roots of plants. But unlike other carbohydrates, fiber stays intact until it nears the end of your digestive system. This is what makes fiber so beneficial. I’ll get into that later. There are two basic types of fiber: Insoluble: is found in wheat bran, nuts, and many vegetables. It will NOT dissolve in water, so it zips through your digestive system and increases stool bulk. A good thing! Soluble; is found in oats, beans, barley, and some fruit. It DOES dissolve in water and forms a gel like substance in your digestive tract. This allows it to slow the absorption of sugar into your bloodstream. Another good thing! Also soluble fiber has been linked to lowering your LDL (bad cholesterol) Fiber can help you lose weight. Fiber requires extra chewing and slows down the absorption of nutrients, so your body feels full, and is tricked into thinking you’ve eaten enough. Fiber is showing up everywhere. Scientists have created “functional” fiber. This fiber is man made. I’m not saying this is necessarily a bad thing. If it can lower your cholesterol, feed the good bacteria in your gut and increase stool weight, it’s essentially good fiber. How much fiber do you need daily? The Institute of Medicine has recommended 30-38 grams of fiber a day. This number is high, equaling about eating 9 apples or 12 bowls of instant oatmeal. Studies have found a correlation between high fiber intake and lower incidence of heart disease. It’s fine to shoot for that amount daily but you’re certainly not failing if you don’t hit that number. A simple strategy; eat sensibly, favor whole or unprocessed foods that are rich in fiber. The more carbs you eat, the more fiber you need. Ok, grab an apple and EAT