The Fuss About Fiber

I recently got a question from a loyal follower (thank you!!! :)) regarding fiber.  There has been a big push in the food advertising industry to discuss fiber content of products.  So what is fiber?  Why is it important for a well balanced diet?  And does the source of the fiber matter?

Fiber is the structural parts of plants and therefore is found in everything that comes out of the ground: vegetables, fruits, legumes, grains.  There are two general categories: soluble and insoluble.  Without getting too science-y, I'm going to briefly discuss the differences in the two types as well as what it means for your body. 

Soluble
Soluble fibers are found in fruits, oats, barley and legumes.  These types of foods cause a delay in GI transit, delay glucose absorption and have been shown to lower blood cholesterol.

Insoluble
Insoluble fibers are found more in grains: wheat bran, whole wheat breads, cereals, and vegetables.  These fibers accelerate GI transit, slow starch hydrolysis, and delays glucose absorption.

Translation?

GI transit means the amount of time the bolus (equivalent of a grouping of food, e.g. a bite) remains in the digestive (gastrointestinal) tract.  Soluble fibers causing a delay in this transit will allow you to feel fuller longer, while insoluble fibers will promote healthy excretory patterns.

Glucose absorption refers to the time it takes for your food to affect your blood insulin levels.  The faster absorption occurs, the more disruptive of a spike and severe drop your metabolism will experience, resulting in extreme hunger, mood swings, etc.  The fact that both fiber types delay glucose absorption allow for a steady absorption of sugars into the bloodstream, facilitating an leveling affect.  This consistency allows for greater satiety (more about this in the next blog post), or satisfaction level.  The higher your satiety, the less you will eat.  Good right?

A couple of general things to remember:  the daily recommendation for fiber intake is 25-35 grams.  A nice large salad can provide up to half of your daily intake requirements.  Most fiber rich foods contain some of bothy types of fiber, so don't stress about getting enough of one particular type of food.  As will all of our dietary recommendations, just eating a wide variety of types and colors of food will most likely satisfy your dietary needs.  A good thing to keep in mind also is that most fiber supplements are not easily absorbed by your body.  SO, the very best way to get your fiber is a well balanced diet:)

That's all for today!