Fiber is a type of carbohydrate that the body cannot digest. Unlike other carbohydrates, such as sugars and starches, which are broken down and absorbed by the body for energy, fiber passes through the digestive system largely intact. Despite not providing energy (calories), fiber plays a crucial role in maintaining overall health and supporting the digestive system.
There are two main types of fiber:
1. Soluble Fiber dissolves in water to form a gel-like substance. It helps to slow digestion and can help lower cholesterol levels, regulate blood sugar, and improve heart health.
- Sources: Oats, barley, fruits (such as apples, citrus, and berries), legumes (beans, lentils), and some vegetables.
2. Insoluble Fiber does not dissolve in water and adds bulk to stool. It helps move food through the digestive tract more quickly, promoting regular bowel movements.
- Sources: Whole grains (like wheat bran, brown rice), nuts, seeds, the skin of fruits and vegetables, and legumes.
How Much Fiber Do You Need?
The recommended daily intake of fiber varies depending on age, sex, and life stage. In general:
- Women: 25 grams per day (ages 19-50), 21 grams per day (ages 51+)
- Men: 38 grams per day (ages 19-50), 30 grams per day (ages 51+)
These recommendations can typically be met by eating a balanced diet that includes a variety of fiber-rich foods.
Here are some examples of foods that are high in fiber:
- Fruits: Apples, pears, bananas, berries, citrus fruits, avocados
- Vegetables: Carrots, broccoli, Brussels sprouts, spinach, sweet potatoes, leafy greens
- Whole Grains: Oats, quinoa, brown rice, barley, whole wheat bread, whole grain cereals
- Legumes: Lentils, beans (black beans, kidney beans, chickpeas), peas
- Nuts and Seeds: Almonds, chia seeds, flaxseeds, walnuts, sunflower seeds