What Is Fiber?
This part is not so exciting, but it is important to understand what fiber is in order to figure why it is so good for you and how to consume more of it every day. The official definition of fiber is that it is “the indigestible part of plant food that travels through our digestive system.” In simpler terms, this means that fiber is anything in your meal that does not get fully digested and broken down into your body. Instead, it is almost entirely . . . well, disposed of, to put it politely. My first thought on reading that was, “So why do we need something that does not even get digested?” and I am sure you are wondering the same thing. The purpose of fiber, even though it is not digested, is to help all the other foods that do absorb get through your body as smoothly as possible. You can think of fiber as kind of a transport mechanism for the rest of your nutrients, so if the fiber is not working then the rest of your food can get stuck. Fiber is categorized into different groups—soluble fiber and insoluble fiber. Soluble fiber is called soluble because it dissolves in water and then forms into a gelatin-type consistency as it goes through the digestive system. Insoluble fiber, on the other hand, remains solid the entire way through your digestive system. Soluble fiber attaches to cholesterol on the way out of your body, which can actually help lower your bad cholesterol and your risk of heart disease. It typically does not allow your food to absorb quite as much as other foods, so foods high in soluble fiber (such as oats, peas, beans, carrots, and apples) do not have as many calories as some other foods. Insoluble fiber, found in foods like green beans, wheat bread, and cauliflower, helps you feel more full after your meal so that you do not feel the need to eat as much later. It is the fiber that really keeps your digestive system running smoothly, which leads to an overall more pleasant experience for you.Why Go High Fiber?
In addition to the fact that it barely absorbs into your body, fiber provides tons of benefits for your health. You can think of it as almost a natural detox because it helps wash away any toxins or bad stuff from your body. No need for a juice cleanse when you have a high fiber diet! According to many scientific studies, those with high fiber intake in their diets tend to live longer and be more generally healthy than those who do not consume as much daily fiber.
Fiber also can assist with weight loss by ensuring that your digestive system is running smoothly and helping you stay full all day. A lot of high fiber foods are lower in calories, as well as nutrient-rich, so you they help you feel like you have had plenty to eat so you can avoid snacking, while not adding much to your daily caloric intake. It also seems to help you maintain a healthier weight. If you are looking for a healthy diet to help you lose weight and keep it off, then fiber is definitely the right move for you!
If you have trouble with your skin, more fiber may be the solution! By correcting any issues with your digestive system, you can avoid breakouts--yes, in fact, an upset digestive system is one of the top reasons for breakouts. Fiber also helps flush out any yeasts or bacteria that could have led to eventual breakouts.
In addition to assisting with better skin and weight loss, fiber can help with bone density as well. Basically, a high fiber diet helps all nutrients become more available for absorption, so the calcium in your foods is absorbed more quickly. Studies have shown correlations between fiber and lower risk for osteoporosis, heart disease, diabetes, general inflammation, and even some types of cancer. All in all, a high fiber diet will not disappoint when it comes to your health!
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