Dietary Fiber – Keep it High for Health
Researchers from India writing in the International Journal of Food Safety, Nutrition and Public Health believe we all should be eating more dietary fiber in order to improve our health. It is no secret that North Americans are getting larger and more obese everyday – one of the largest causes is the increased reliance on processed, high sugar, fiber free foods in most diets.
There are two kinds of fiber soluble and insoluble. Soluble fiber is a form readily broken down or fermented in the colon into physiologically active by products and gases. Insoluble fiber is metabolically inert, but absorbs water as it passes through the digestive system; it provides bulk for the intestinal muscles to work against and eases defecation.
Fiber has many more benefits than simply aiding defecation and digestive health – it also assists in lowering cholesterol, managing blood sugar levels, positively affecting calcium bio-availability, and immune function.
The research team states “Consuming adequate quantities of dietary fiber can lead to improvements in gastrointestinal health, and reduction in susceptibility to diseases such as diverticular disease, heart disease, colon cancer, and diabetes. Increased consumption has also been associated with increased satiety and weight loss”
Men should be shooting for near 30-35grams of fiber per day and women a minimum of 25grams per day. Start getting more fiber in your diet as one of the simplest ways to increase satiety, aid weight loss, alleviate bloating and gas, and increase your health.
