Determine how you will get your fiber
What Is Fiber?
Fiber is a fascinating type of carbohydrate in the fact that the body doesn’t actually break it down into energy, like it does other carbohydrates. Yet, our body still needs it to function properly and optimally.
Also known as dietary comes from plants (as opposed to animal products). There are two types of dietary
Types Of Fiber
Soluble
Soluble is a type that absorbs water. Think of it kinda like a sponge. This type is more easily fermented by our gut bacteria. Soluble has prebiotic functions, so this type is great for gut health.
You can get soluble fiber from a variety of foods such as: beans, oat cereals, flax seeds, and most veggies.
Insoluble Fiber
Now, on the flip side we have สมัคร UFABET วันนี้ รับเครดิตฟรีสำหรับสมาชิกใหม่ insoluble fiber. This type does NOT soak up water, like soluble does. It doesn’t change as it travels through your digestive system in the same way that soluble does. Essentially, it provides bulk.
Insoluble fiber also promotes gut health, as it also has prebiotic benefits and helps to “clean you out”, keeping bowels regular.
You can get insoluble from whole grains, root vegetables, corn, and also beans.
It’s not uncommon for a food to contain both soluble and insoluble like how you see beans on both lists! However, different sources may have differing amounts of each. Here is a little run down of the two types with some sources (these are just a few!)
Health Benefits Of Fiber
There of health benefits associated with adequate intakes such as:
- lowering cholesterol (the soluble essentially absorbs it up)
- promoting digestive regularity (helps things “move along”, increases fecal bulk, and improved overall environment of your gut- the flora)
- protects against chronic disease (diabetes, metabolic syndrome, CVD, colorectal cancer)
- increases satiety & meal absorption (and induction of cholecystokinin, a satiety hormone)
- decrease circulating levels of C-Reactive protein (CRP) (this is a marker of inflammation in the body)
Here are some signs and symptoms that you might be eating too much
- Excessive bloating
- Pressure in your stomach (gas)
- Flatulence
- Constipation (you can’t poop!)
- Diarrhea (it can go both ways!)
- Feeling too full and loss of appetite