Should I be eating more fiber?

You probably know the basics about fiber: it’s the part of plant foods that your body cannot digest, and there are two types — soluble fiber and insoluble fiber. Both types of fiber are good for us. Soluble fiber dissolves in water, forming a gel. It is the form of fiber that helps lower cholesterol levels, reduce the risk of heart disease, and regulate blood sugar levels. Soluble fiber is found in black beans, lima beans, Brussels sprouts, avocado, sweet potato, broccoli, turnips, and pears. Insoluble fiber passes through the digestive system relatively intact, adding bulk to stools. It is the form of fiber that prevents constipation and regulates bowel movements, removing waste from the body in a timely manner. Insoluble fibers are found in whole wheat flour, wheat bran, cauliflower, green beans, and potatoes. Despite these health benefits, most Americans get less than half the suggested amounts of daily fiber. The popularity of very-low-carbohydrate diets like the ketogenic or “keto” diet, the Atkins diet, and the Whole 30 diet, which may unintentionally decrease fiber consumption, hasn’t helped matters. It may be time to give fiber another look. New evidence confirms protective effect of fiber A new analysis of almost 250 studies confirmed on a large scale that eating lots of fiber from vegetables, fruits, and whole grains can decrease your risk of dying from heart disease and cancer. Those who ate the most fiber reduced their risk of dying from cardiac disease,...
Source: Harvard Health Blog - Category: Consumer Health News Authors: Tags: Diet and Weight Loss Health Healthy Eating Source Type: blogs