Fiber is an important carbohydrate that should be part your eating regimen. Many health experts agree that Americans are not eating enough fiber in their diet. The Institute of Medicine recommends that women should intake 25 grams and men 38 grams fiber per day. There are two types of basic types of fiber, insoluble and soluble:
Insoluble Fiber does not dissolve in water. This type of fiber is considered gut healthy fibers because they have a laxative effect and add bulk to the diet.
Examples of food with Insoluble fibers include: vegetables – especially dark green leafy ones, root vegetable skins, fruit skins, whole wheat products, wheat bran, corn bran, nuts, and seeds.
Soluble Fiber dissolves in water. This type of fiber attracts water and form as gel that slows down digestion and makes the body feels full.
Examples of food with Soluble fibers include: kidney beans, pinto beans, brussels sprouts, broccoli, spinach, zucchini, apples, oranges, grapefruit, grapes, prunes, oatmeal, and whole-wheat bread.
Eating both types of fiber is very good for the body and enable you to:
Foods that are processed such as white breadcakes, pies, cookies, french fries, potatoes chips, and sugary breakfast do not supply much or any fiber at all.