Fiber
FIBER
Fiber is the part of plants that cannot be digested by humans. All plant foods contain fiber—it is what gives them their structure. On the other hand, animals get structure from bones and so animal products like meat and dairy products are fiber-free. Fiber is often divided into two categories based on whether or not it dissolves in water:
| 1. |
Insoluble Fiber (Non-viscous Fiber) - Structural fibers such as celluloses, some hemicelluloses, and lignins are insoluble or non-viscous. Wheat bran is an example of a food rich in insoluble fiber. When it is mixed with water, it absorbs the water, but does not dissolve or become gluey. Almost all whole plant foods are good sources of insoluble fiber.
Health benefits: keeping the gastro-intestinal system clean and healthy by adding bulk to the stools and ensuring that foods pass quickly and easily through the intestinal tract. |
| 2. |
Soluble Fiber (Viscous Fiber) - Gel-forming fibers such as pectins, gums, and mucilages are soluble or viscous. Oat bran is a rich source of soluble fiber. When mixed with water, it becomes sticky. Other good sources of soluble fiber include beans, peas, several fruits, barley, flaxseeds, some vegetables, and psyllium (used in some cereals and bulk fiber laxatives). Most plant foods contain a mixture of insoluble and soluble fiber, but generally contain far more insoluble fiber.
Health benefits: helps to control blood sugar levels, improve insulin sensitivity and reduce blood cholesterol levels, thus very important for people with diabetes. |
Fiber helps to protect us against almost every major chronic disease, including type 2 diabetes, heart disease, some forms of cancer, gastro-intestinal diseases, hypoglycemia, and obesity. In order get your intake up in the 35 to 50 gram range, you need to aim for at least 12 to 15 grams of fiber per meal.
