What is Fiber?

Just as bones make up the skeletons of animals, fiber is the skeleton of plants. Fiber is only found in plants which is why consuming a plant rich diet is so important. Fiber is a type of carbohydrate that your body cannot digest and is important for digestive health and weight 

maintenance as well as lowering risk of diabetes, heart disease, and certain types of cancer. 

TYPES OF FIBER 

Soluble 

Soluble fiber dissolves in water and acts like a sponge. When eaten it 

creates a sticky bolus [a small gel-like mass] that helps lower blood 

glucose and cholesterol levels. It also works with your liver to escort excess 

hormones, like estrogen and testosterone, from the body. 

Sources: 

oats, oat bran, beans, lentils, chia seed, flax meal, nuts and seeds, barley, citrus fruits, apples, strawberries, blueberries, pears, and sweet potatoes. 

Insoluble 

Insoluble fiber does not dissolve in water and acts like a broom, facilitating movement of food through the digestive tract. It also contributes to bulking up stool which promotes regularity and reduces constipation. 

Sources: 

whole grains, vegetables [like zucchini, cauliflower, broccoli, and 

carrots], avocado, leafy greens. 

The amount of dietary fiber varies for everyone, depending on age and gender, but generally it is recommended to aim for more than 25g – 30g daily. Eating a daily diet rich in plants with plenty of vegetables, fruits, whole grains, seeds, nuts, and beans can ensure you get adequate amounts. For more information, link to 

Online Program:  Nutrition & Gut Health

Online Program:  Cooking, Healthy Eating, & Food Strategies

Nutrition & Gut Health:

Cooking, Healthy Eating, & Food Strategies