The typical American consumes about half the fiber they should be incorporating in their daily lives. Most people have heard of fiber but do not know the importance of it. There are two types of fiber: soluble fiber and insoluble fiber. Soluble fiber dissolves with water and creates a gel-like substance that helps lower blood cholesterol and glucose levels. Insoluble fiber absorbs water which adds bulk to your digestive tract and helps to move things through quickly.
Fiber comes from plants (vegetables, fruits, whole grains) that our bodies do not digest. The purpose of fiber is to help “push” toxins and other materials through the digestive tract. This is why once fiber is consumed, bathroom breaks are more frequent. Since this indigestible food tends to stay intact and helps move stool from the body, it aids in the prevention of colon cancer as well as other digestive diseases than can occur. The recommended amount of fiber per day is between 20-35 grams. This is not a hard number to achieve when spreading meals out properly throughout the day. Some examples of soluble fiber would be oats, oat bran, peas, rice bran, legumes, apples, and citrus fruits. Examples of insoluble fiber would be whole wheat flour, wheat bran, rye, cabbage, carrots, brussel sprouts and nuts.
- Nick Cupp, CPT
Nick Cupp is a Certified Personal Trainer at iN8 Fitness (weight loss programs, personal training, rehabilitation) in Lake Mary, FL. He attended the University of Central Florida where he majored in Sports and Exercise Science. He is certified as a trainer through AFAA. Call our Lake Mary office today at 407-302-5161 to see how we can help you meet your weight loss and wellness goals!