![]() You can find fiber in plenty of delicious foods, primarily whole grains, fresh produce, and nuts. Soluble fiber helps lower both blood sugar and blood cholesterol levels, while insoluble fiber prevents constipation and promotes bowel regularity, according to the Harvard T.H. ![]() Insoluble fiber is found in leafy greens, brown rice, and walnuts, among other foods, and passes through the body intact, according to the Centers for Disease Control and Prevention (CDC). Soluble fiber, which is found in foods such as oats, lentils, nuts, apples, and blueberries, dissolves in water and forms a gel-like material after it is consumed. There are two types of fiber: insoluble and soluble fiber. It also acts as a kind of GI cleanser, absorbing undesirable things like bad bacteria, excess cholesterol, and excess hormones, and flushing them out of your system. But because it still takes up room in your digestive tract, it can keep you feeling full without calories. How does fiber achieve all these wondrous things? It is essentially the part of plant-based foods that your body cannot digest, according to the National Academy of Medicine. Fiber binds to excess estrogen and helps carry it out of the body, which supports the healthy regulation of the female hormone, per an article in the American Journal of Clinical Nutrition. While fiber was once primarily known for its role in healthy digestion, research shows getting more into our diets may also play a role in weight management, blood sugar management, cholesterol levels, heart health, and a reduced risk of certain cancers.įiber also appears to play a role in the regulation of hormones, including estrogen, making it crucial for women to get their share. This is particularly dire given everything we now know about this nutrient’s role in so many aspects of health and chronic disease prevention. On average, Americans consume a little more than 16 grams (g) of fiber a day, or slightly more than half (58 percent) of the recommended 28 g. Chronically low intakes of this all-important nutrient have become a public health concern, particularly among non-Hispanic Black Americans, according to the U.S. ![]() You hear a lot about the things the American diet has too much of - sugar, saturated fat, ultra-processed foods - but there is one nutrient we’re falling way short of: fiber.
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