Dietary fiber, found only in plants, plays a huge role in helping to ensure that your digestive system (along with other systems of the body) are functioning in perfect order. Ensuring that you get enough fiber will ensure 3 main things:
1) That your bowels are working at the best of its ability
2) Can alleviate digestive issues such as constipation, diarrhea, Chron’s disease, and hemorrhoids
3) Can reduce your risk of cardio-vascular disease and some cancers
One thing to note is that different foods contain different types of fiber. So ensure that you’re eating different types of food so that you’re getting a variety of different fiber into your system. Remember that it is often better for you to get your fiber from real food sources as opposed to supplements. Now there are generally two types of dietary fiber.
1) SOLUBLE FIBER
Soluble fiber slows down the absorption of glucose. This, in turn, my help control blood sugar levels in those with Diabetes. Ingesting this type of fiber has also been shown to decrease levels of cholesterol, which helps to reduce the risk of heart disease. Many types of fruits and vegetables contain soluble fiber like apples, oranges, and carrots. Foods like oats, oat bran, barley, and brown rice also contain a lot of fiber.
2) INSOLUBLE FIBER
Insoluble fiber, commonly termed “roughage” is the component most responsible for moving things along your digestive tract. Great sources of insoluble fiber include whole grain breads/cereals. Wheat, corn bran, green beans, and potatoes are great sources of insoluble fiber. The skin of most fruits and vegetable are also high in insoluble fiber.
Most grains, fruits, and vegetables are about 66.5% insoluble and 33.5% soluble. Fruit tends to be 50%/50%. It should be noted that foods containing at 2.5 grams of dietary fiber are considered good for you. The RDA (recommended dietary allowance) recommends 14 grams of fiber for every 1000 calories ingested.
So a man requiring 3000 calories per day would need about 42 grams of fiber, while a woman who require 2000 calories would need to ingest of 28 grams of fiber. Remember to mix soluble with insoluble sources of fiber. And start slowly and build up so that your digestive system gets used to the new substance. And don’t forget to drink plenty of water along with this to help the fiber move along your digestive tract.
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