Fiber
The underrated nutrient: how fiber improves digestion, heart health, blood sugar, and weight management. On codnexy.xyz.
What Is Fiber?
Fiber is a type of carbohydrate that the body cannot digest. Unlike starches and sugars, fiber passes through the digestive system mostly intact. There are two types: soluble fiber dissolves in water to form a gel (found in oats, beans, apples, psyllium), and insoluble fiber adds bulk to stool (found in whole grains, vegetables, wheat bran).
Health Benefits of Fiber
Fiber lowers cholesterol, stabilises blood sugar, promotes healthy digestion, feeds beneficial gut bacteria, and increases satiety (fullness). High-fiber diets are associated with lower risks of heart disease, type 2 diabetes, and colorectal cancer. Fiber also slows the absorption of sugar, preventing blood sugar spikes.
How to Get More Fiber
The recommended intake is 25g per day for women and 38g for men. Best sources: beans and lentils (7-15g per cup), whole grains (oats, brown rice), vegetables, fruits (especially with skin), nuts, and seeds (chia seeds have 10g per ounce). Increase fiber gradually and drink plenty of water to avoid digestive discomfort.
Key Points
- \u2713Fiber is indigestible carbohydrate that promotes gut health
- \u2713Soluble fiber lowers cholesterol; insoluble fiber aids digestion
- \u2713RDA: 25g/day for women, 38g/day for men
- \u2713Best sources: beans, whole grains, vegetables, fruits, nuts, seeds
- \u2713Increase gradually and drink water to avoid bloating