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You may have heard it referred to as “roughage” and it has long been realized how critical fiber is to our good physical condition. Fiber is the indigestible part of plant foods. It is a criticial nutrient that helps to push foodstuff through our digestive systems. Fiber absorbs the water in our systems and helps to ease the removal of toxins and wastes from our bodies in a well-timed and easy mode.

The typical American gets about 12 to 15 grams of fiber a day which is a long way from the recommended daily intake of 20 to 35 grams a day or the 70 grams a day which many people in Asian countries consume.

Fiber can further be classified into two separate types, soluble and insoluble. Soluble fiber forms a gel when it is mixed in a water while insoluble fiber does not. Neither type of fiber is absorbed in the bloodstream as neither type digests. Fiber moves through our intestines basically whole and it is not used as energy but just excreted in its natural form from our bodies.

Insoluble fiber controls and balances the pH level in the intestines and it moves bulk through the intestines. This promotes habitual bowel function and prevents constipation. You can find insoluble fiber in a variety of vegetables including dark leafy greens and green beans and the skins of most fruits and the skins of most root vegetables, whole-wheat products, nuts and seeds.

Soluble fiber will form gelatin like substance when it is combined with a liquid. This is obvious when you take a psyllium supplement for constipation. Soluble fiber will extend the time it takes to empty the stomach and it will slow down the release and assimilation of sugars. It also lowers LDL cholesterol, which is the bad kind, and total cholesterol so therefore it reduces the hazard of heart disease. Soluble fiber has also been found to regulate blood sugar, which is a huge advantage to those with diabetes.

Soluble fiber is found in oats and oat bran, dried beans and peas, barley, nuts, flax seeds, fruits such as apples and oranges and psyllium husk. Soluble fiber can be dissolved in liquids. As you enhance your fiber intake it is essential to also multiply your water intake. Your body will need added fluids to assist with the riddance of the spare roughage.

Food labels will denote the amount of total fiber per serving though they will hardly ever distinguish between the two types of fiber. It is easiest to attain the recommended daily amounts of fiber by consuming a healthful diet that is rich in high fiber vegetables, fruits and whole grains. A astonishing source of roughage even for plant foods is the acai berry. Two individual research groups determined that the dietary fiber content of the freeze-dried powder form of the acai berry was between 25-44% of the total mass.

Consuming a diet that is full of fresh plant foods like fruits, vegetables, beans, nuts and seeds and whole grains can guarantee you that you are meeting the appropriate recommended daily allowances for this fundamental nutrient.

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