What's Fiber?
Fiber is a type of carbohydrate found in plant foods. Since the body can’t digest fiber, passes through the digestive tract, performing important functions for the body. Fiber is classified as either soluble or insoluble.
Soluble Fiber
- Soluble fiber dissolves in water to form a gel, which slows the digestion of food.
- Soluble fiber serves as food for the helpful bacteria in the gut, improving the composition and diversity of the gut microbiome.
- Soluble fiber can also lower blood sugar and cholesterol.
Good food sources of soluble fiber include apples, artichokes, asparagus, bananas, barley, beans, berries, broccoli, Brussels sprouts, dark leafy greens, legumes, lentils, nuts, oats, oranges, pears, peppers, and squash.
Insoluble Fiber
- Insoluble fiber absorbs water, but does not dissolve.
- It helps move food and waste through the digestive system, which promotes regular bowel movements and prevents constipation.
- Good food sources of insoluble fiber include beans,carrots, cucumbers, legumes, nuts, seeds, tomatoes, and whole grains.
Recommended sources of Fiber
Vegetables:
- All leafy greens
- Artichoke
- Celery
- Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts,cabbage, kale)
- Zucchini
- Cucumber
- Lettuce
- Cabbage
Fruits:
- Avocados
- Low-sugar berries (blueberries, blackberries, raspberries)
- Tomatoes
Nuts & Seeds:
- Flaxseeds
- Chia seeds
- Almonds
- Hemp Seeds
- Walnuts
- Pumpkin Seeds
