Fiber is like a Swiss army knife in the nutrition world, offering a multitude of functions that benefit our health. Not only does it aid in digestion by adding bulk to stool and preventing constipation, but it also helps regulate blood sugar levels by slowing the absorption of sugar. Additionally, can lower cholesterol levels, support healthy weight management by promoting a feeling of fullness, and contribute to overall gut health by fostering a diverse and balanced gut microbiota, according to the journal .
Found in fruits, vegetables, whole grains, and legumes, consuming enough fiber is key for supporting overall health. To reap these benefits, adults , depending on factors like age and sex, per the Dietary Guidelines for Americans. Unfortunately, the reports that an estimated 95% of Americans are not consuming the recommended daily dose of this nutrient — a phenomenon often referred to as "the fiber gap.
" There are that we should focus on including in our diets: soluble fiber and insoluble fiber. Soluble fiber dissolves in water to form a gel-like substance. It is known for its ability to help lower blood cholesterol and glucose levels.
Sources of soluble fiber include oats, legumes, apples, and citrus fruits. On the other hand, insoluble fiber does not dissolve in water and adds bulk to the stool, which helps food pass more quickly through the stomach and intestines. This type of fiber can be found in whole grains, nuts, and vegetables such as cauliflower and green bea.
