Fiber is great for you in the right amounts. Shoot for 25-40g daily.
In my medical practice, fiber was a daily recommendation. Dietary fiber includes all parts of plant foods that your body can't digest / absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested. It passes relatively intact through your stomach, small intestine, large intestine (colon) and out of your body. Fiber helps to remove toxins from your body and is helpful with weight loss.
There are two general types of fiber: soluble and insoluble. Soluble fiber absorbs water and will swell and become a gel-like substance. Soluble fiber has multiple benefits, most importantly helping to lower blood sugar levels (by lowering the absorption of sugar) and assisting in lowering bad cholesterol and triglyceride levels. Studies also demonstrate that soluble fiber is very heart healthy, can help with inflammation and even lower blood pressure.
Good sources of soluble fiber include: oats, oatmeal, legumes (peas, beans, lentils), barley, flaxseed, fruits and veggies. Insoluble fiber does not absorb or dissolve in water. Insoluble fiber offers many benefits to our intestinal health, including a reduction in the risk and occurrence of hemorrhoids, diverticulosis, irritable bowel syndrome and constipation. Good sources of insoluble fiber include: oats, oatmeal, whole wheat flour and wheat bran, nuts, beans and vegetables (such as cauliflower, green beans and potatoes).
Possible short-term side effects
- cramping if overconsumed
- gas if overconsumed
- toxin removal
- weight loss
- lower blood sugar
- lower cholesterol
- lower triglyceride levels
- lower blood pressure
- helps inflammation
- reduced risk of hemorrhoids, diverticulosis, irritable bowel syndrome and constipation
Fiber supplements (what is this?)
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Written by Dr. Becky Maes | 12-27-2015
Written by Dr. Becky Maes
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