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Fiber Health Benefits
and Fitness Program
Why you need more fiber in your diet.
Fiber is often overlooked when the subject of health and fitness comes up. The truth is, everybody needs it, Lots of it. Fiber is present in all plants that humans consume, including: grains, legumes, fruits, and vegetables. There are two different types of fiber, both have different benefits so itís important to include both into your Diet.
Soluble fiber is digestible It attracts water and turns to gel during digestion, trapping carbohydrates and slowing absorption of glucose. It lowers variance in blood sugar levels and may reduce onset risk or symptoms of metabolic syndrome and diabetes.
Insoluble fiber is indigestible. It remains completely intact while traveling through the intestines and is responsible for removing toxic waste, and preventing constipation, and balancing intestinal ph. Insoluble fiber also absorbs water, encouraging elimination of toxins from your system.
Soluble Fiber Sources
Legumes (peas, lentils, and other beans)
Oats, barley, rye, and Chia
Some fruits (apples, pears, bananas, berries, and plums)
Some vegetables (broccoli, carrots, Artichokes)
Root Vegetables (onions, sweet potatoes, potatoes)
Insoluble Fiber Sources
Whole grains, wheat, & corn
Nuts & Seeds
Some vegetables (cauliflower, celery, green beans, zucchini)
Some fruits (bananas, avocados)
Skins of some fruits and vegetables
*Note that some foods, specifically those with skins, may provide both soluble and insoluble fiber.
It is suggested to get all of your fiber intake from natural food sources and to not rely on supplements. If you Are currently on a low fiber diet, add fiber to your diet at a gradual pace as adding lots of fiber at once can cause bloating, cramping, or gas. Many nutritionally oriented help practitioners recommend between 30 and 50 grams of fiber per day.
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This publication is presented for information purposes, to increase the public knowledge of health and fitness.
The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice.
Any of this advice should not be adopted without a consultation with your health professional.