Fiber is the part of the plant that our bodies can’t digest or absorb. It is found in vegetables, fruits, peas, lentils, and beans. There are two types of fiber- soluble fiber and insoluble fiber. Although they differ in how the body processes it, both forms of fiber provide irrefutable benefits in supporting health and wellness.
Soluble Fiber
This type of fiber comes from most vegetables and fruits, as well as beans, oats, peas, barley and lentils. When solvable fiber is digested, it forms a gel which is effective in controlling blood sugar levels and reducing cholesterol. Soluble fiber soaks up unhealthy fats, excess estrogen and harmful compounds before they can be absorbed by the body.
Insoluble Fiber
Insoluble fiber can be found primarily in grains and vegetables. This type of fiber acts like a brush to clean out lingering toxins. Food passes through the digestive tract quickly which prevents constipation and limits the time chemicals like mercury and pesticides stay in the GI tract.
How Fiber Helps With Weight Loss
Dieters who increased their intake of fiber, more than 26 grams a day, lost a significant amount of weight compared to dieters who were put on a more complex weight loss plan. The weight loss plan required limiting fat, calories, salt and sugar. However, the study Annals of Internal Medicine, revealed that a more complex diet plan proved to be somewhat less effective in losing weight than simply consuming more fiber rich foods. Fiber fills you up faster and binds with fat and sugar molecules, which reduces the amount of calories you intake
How Fiber Helps You Live Longer
Researchers at the Harvard School of Public Health found that people who consumed fiber rich foods had a 17 percent reduced risk of certain cancers. According to a study published in the Annals of Oncology, for every 10 grams of fiber you eat, you reduce your risk of colorectal cancer by 10 percent and decrease breast cancer risk by 5 percent.
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