Fiber is a form of carbohydrate that is indigestible and non-nutritive. It is a mixture of several compounds, and the proportion of these compounds in a food varies. Fiber is divided into two basic types: soluble and insoluble.
Soluble fiber dissolves in water. Pectin's and gums are components of soluble fiber. Soluble fiber regulates the body's use of sugars by slowing their digestion and release into the bloodstream. Soluble fiber binds with cholesterol-rich bile acids in the intestine, which may help to reduce serum cholesterol levels. Beans, fruits, oats, and barley are good sources of soluble fiber.
Insoluble fiber does not dissolve in water. Instead, it absorbs water and provides bulk in the diet. Cellulose, hemicellulose, and lignin are components of insoluble fiber. Insoluble fiber helps to clear out the intestinal tract and may reduce the risk of certain types of cancer and the risk of Type 11 diabetes. Fruits and vegetables, wheat bran, whole-grain flours, and popcorn are good sources of insoluble fiber.
According to Jonny Bowden, Ph.D., C.N.S., Beans, raspberries, pure bran, oatmeal, prunes, avocado, raisins, and most green vegetables, are high-fiber foods that cause less of a rise in blood sugar than foods like potatoes, or than almost any wheat-based food. And eating a high-fiber diet may also help with weight loss. High fiber foods generally require more chewing time, giving your body extra time to register the fact that you're no longer hungry, so you're less likely to overeat. A high-fiber diet also tends to fill you up longer. And high-fiber diets tends to have more volume for fewer calories.
In The Cleanse Cookbook, Christine Dreher suggests adding a serving of psyllium husk powder or flax seed (mixed in water on an empty stomach) to keep intestines cleaned out and help curb cravings. It is also used for weight loss.
The World Health Organization recommends an intake of 27-40 grams of fiber per day for most adults.
Soluble fiber dissolves in water. Pectin's and gums are components of soluble fiber. Soluble fiber regulates the body's use of sugars by slowing their digestion and release into the bloodstream. Soluble fiber binds with cholesterol-rich bile acids in the intestine, which may help to reduce serum cholesterol levels. Beans, fruits, oats, and barley are good sources of soluble fiber.
Insoluble fiber does not dissolve in water. Instead, it absorbs water and provides bulk in the diet. Cellulose, hemicellulose, and lignin are components of insoluble fiber. Insoluble fiber helps to clear out the intestinal tract and may reduce the risk of certain types of cancer and the risk of Type 11 diabetes. Fruits and vegetables, wheat bran, whole-grain flours, and popcorn are good sources of insoluble fiber.
According to Jonny Bowden, Ph.D., C.N.S., Beans, raspberries, pure bran, oatmeal, prunes, avocado, raisins, and most green vegetables, are high-fiber foods that cause less of a rise in blood sugar than foods like potatoes, or than almost any wheat-based food. And eating a high-fiber diet may also help with weight loss. High fiber foods generally require more chewing time, giving your body extra time to register the fact that you're no longer hungry, so you're less likely to overeat. A high-fiber diet also tends to fill you up longer. And high-fiber diets tends to have more volume for fewer calories.
In The Cleanse Cookbook, Christine Dreher suggests adding a serving of psyllium husk powder or flax seed (mixed in water on an empty stomach) to keep intestines cleaned out and help curb cravings. It is also used for weight loss.
The World Health Organization recommends an intake of 27-40 grams of fiber per day for most adults.
fiber is our best friend! such a great transporter of absorption either thru digestible or non digestible. helps to retain and eliminate the bodies needs for nutrition. such valuable information for diabetics and people with malabsorption disorders. thanks keppi!
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