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The Benefits of Fiber - Make the Most of your Diet!
I've outlined a list of high fiber foods at the bottom of the page. But first things first, what are the benefits of fiber to begin with? Unlike normal carbohydrates, fiber actually provides no “energy” to the body. It is, however, one of the most underrated sources of nutritional goodness out there! It can be strictly defined as undigestible carbohydrates and lignin found in plants. You know what that means…right? Eat your vegetables!
Your colon works to remove a large amount of water from the products in the intestine. When the material moves too slowly, the feces become hard and constipation results. When the material moves too quickly, diarrhea results because not enough water was absorbed by the body. This is where fiber is beneficial. The basic function of fiber is to keep undigested material moving through the intestine at a normal interval resulting in regular, normal bowel movements. Let’s “digest” this concept a little bit farther… There are two basic forms of fiber, soluble and insoluble fiber. What’s the difference, you ask? Here it is. Soluble Fiber
The term “soluble fiber” refers to the fact that it breaks down into a viscous fluid when it’s mixed with a liquid (like water and gastric fluids). Soluble fiber has several main functions… • Delays gastric emptying (you’ll feel full for longer)- This results in a decreased blood glucose peak after a meal • Soluble fiber has been shown to lower LDL("bad") cholesterol (implies a reduced risk for heart disease) • Increases bile acid secretion (this means you'll absorb fats more easily) I don’t know about you, but that sounds good to me. Some sources of soluble fiber include oatmeal, oat bran, nuts, fruits, flax seed, peas, psyillium (in Metamucil) and dried beans. Don't worry, there's a handy chart on the bottom of the page with this information. Now that you know all about soluble fiber, let's move on. Insoluble Fiber Yep, you guessed it, insoluble fiber does not dissolve or mix with a liquid like soluble fiber does. Instead, insoluble fiber passes directly through the digestive tract relatively unscathed. Here are some specific functions… • Increases intestinal motility • Promotes regular bowel movements (prevents constipation) • Absorbs a large amount of water (about 15x it’s own weight!) • Absorbs the stomach acid that enters that enters the intestine, thereby helping to prevent colon cancer
Some sources of insoluble fiber include whole weat, rye, seeds/nuts, fruit skin, green vegetables and corn skin. Fiber in the Diet The daily intake of fiber for an average American is about 1/3 of what it should be! It's likely that most people don't understand the benefits of fiber. This is one reason why obesity has risen so rapidly aside from portion size and dense, sugary meals. People feel less full without the fiber! Not enough vegetables = too much unnecessary eating! Furthermore, high fiber diets decrease your risk of coronary heart disease, diabetes, constipation and colon cancer. Fiber also adds bulk to the diet. But what does this mean, exactly? Well, fiber actually prevents products from building up in the intestine, which can result in colon cancer over a long period of time. You’d be surprised as to how much material gets backed up in the colon in a low-fiber diet. High fiber diets have also been linked with decreased bacterial and viral infections because these pathogens have been swept from the colon before causing any damage (because of fiber!) It's obvious that the benefits of fiber greatly outweigh any negative aspects. So... Like a said, make sure you get enough fiber in your diet! The recommended fiber intake is about 25 grams/day for women and about 38 grams/day for men. So, let's make this easy for you - Below I've put together a small list of foods high in fiber. Enjoy!
Fiber Supplements
Fiber supplements may be a good way to keep you're digestive tract working properly, especially if you're working with a reduced-calorie diet. When you take a fiber supplement, be sure to drink plenty of water with it every day! If not, taking fiber supplements may actually be harmful (may result in constipation, since it absorbs a huge amount of water from the intestine). There are several things to consider here, especially if you have diabetes or an irritable bowel. As an example, because fiber delays gastric emptying, your sugar will peak at a lower value. This will necessitate an alteration in insulin treatments for diabetics. As a final note, especially if you have intestinal problems, consult with a physician before taking fiber supplements (or any other supplement for that matter). Understanding the benefits of fiber and how it works is another step toward a successful and healthy lifestyle!
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The benefits of fiber have really been overlooked in recent years - there aren't many people out there who understand how fiber can benefit their health. Lucky for you, implementing fiber into your workout program will get you another step towards success! 
Yes, your mother was right all along. But why?
Although the use of fiber supplements has generally been limited to those with intestinal diseases, they can be taken by the general public in an effort to reduce the risk for certain diseases and syndromes.
