FIBER

Insoluble and Soluble Fiber
The recommended daily intake of fiber:
• Males 19-50: 38 g/day
• Males 51+: 30 g/day
• Females 19-50: 25 g/day
• Females 51+: 21 g/day

The average diet is 75% insoluble fiber to 25% soluble fiber.
Both soluble fiber and insoluble fiber are undigested. They are not absorbed into the bloodstream or used for energy; they are excreted from the body.
Soluble fiber forms a gel when mixed with liquid and insoluble fiber passes through the intestines mostly intact.

Insoluble fiber:
• Moves bulk through the intestines
• Controls and balances pH (acidity) in the intestines
• Promotes regular bowel movements (helps prevent constipation)
• Helps remove (toxic) waste through the colon
• Promotes colon health

Good sources of insoluble fiber include: vegetables (green beans, and dark green leafy vegetables), fruit skins and root vegetable skins, whole wheat products, wheat oats, corn bran, seeds, and nuts.

Soluble fiber:
• Binds with fatty acids
• Slows the time it takes for the stomach to empty which causes sugar to be released and absorbed slowly
• Helps to lower HDL (bad cholesterol)

Good sources of soluble fiber include: oat/oat bran, dried peas and beans, nuts, barley, flax seed, apples, oranges, carrots, and *psyllium husk.

*Psyllium husk is commonly found in digestive aids.

4 Comments

  1. Great focused topic. With today’s obesity epidemic, more people need to me educated on food. Too many eat crap processed food loaded with sugar and little to no fiber. A few months ago, I too wrote about food. Keep them coming.

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