Fiber & Water

Fiber “Fibre” is a complex carbohydrate that our body cannot digest. Though most carbohydrates are broken down into sugars, fiber cannot and is passed through our body undigested.

Fiber helps regulate the body’s use of sugar, helping to keep hunger and blood sugar levels low. Fiber comes in two varieties, both beneficial:

Soluble Fiber- dissolves in water, lowers glucose and cholesterol. Water in this case also helps absorb all the vitamins, minerals, and other nutrients into our body. Foods include:

Nuts

Oatmeal

Lentils

Beans

Apples

Blueberries

Insoluble Fiber- does not dissolve in water, helps move food through the digestive system; preventing constipation. Water in this case helps move the undigested food through while also absorbing nutrients. Foods include:

Wheat/Bread

Whole Grain Couscous

Brown Rice

Legumes

Carrots

Cucumbers

Tomatoes

Great sources of all fiber are:

Fruits

Vegetables

Whole Grains

Beans

Starchy Vegetables like the Potato

has a particular type of fiber, resistant starch, that acts as both soluble and insoluble fiber. Resistant starch has intestinal benefits, much like insoluble fiber, its resistant to digestion and passes into the colon undigested. Once there, it acts like soluble fiber and is fermented (digested). This act increases good bacteria, decreasing levels of constipation, gas pains, and lowers cholesterol levels.

Fiber helps keeps you full. When eating empty calorie foods (i.e. processed, high salt/sugar, etc.) getting full is very difficult. A starchy vegetable requires less consumption, fewer calories, and maintains fullness longer.

A Diet high in Vegetables & Fruits will maintain fullness longer, without the sluggish, heavy feeling

Leafy vegetables are very high in both iron and fiber

The darker the pigment of fruit or vegetable to higher the antioxidants

Vegetables and fruits also contain water