Fiber is an important nutrient that is essential for maintaining good health. It is a type of carbohydrate that cannot be digested by the human body, but instead, it passes through the digestive system largely intact. Fiber comes in two forms: soluble and insoluble.
Soluble fiber dissolves in water and forms a gel-like substance that can help to lower cholesterol and blood sugar levels. Sources of soluble fiber include oats, beans, lentils, peas, fruits such as apples, berries, and citrus fruits, as well as vegetables such as carrots and sweet potatoes.
Insoluble fiber does not dissolve in water and adds bulk to the stool, promoting regular bowel movements and preventing constipation. Sources of insoluble fiber include whole grains, nuts, seeds, and many vegetables such as broccoli, kale, and spinach.
The recommended daily intake of fiber is 25 grams for women and 38 grams for men. However, most people do not consume enough fiber in their diet. To increase your fiber intake, you can include more fruits, vegetables, whole grains, nuts, and seeds in your meals. It is important to increase your fiber intake gradually and to drink plenty of water, as too much fiber too quickly can cause digestive discomfort.
