Dietary Fiber (Carbohydrate)
Fiber is a type of indigestible carbohydrate that is an essential part of a healthy diet. Fiber is found in plant foods and plays an important role in maintaining a healthy digestive system.
Types:
Soluble fiber: dissolves in water and turns into a gel. Helps lower cholesterol levels and improve blood sugar control. Found in:
Oats.
Fruits (such as apples and citrus fruits).
Legumes (such as lentils and beans).
Insoluble fiber: does not dissolve in water and helps promote bowel movements. Found in:
Whole grains (such as wheat and oats).
Vegetables (such as carrots and cauliflower).
Nuts and seeds.
Health benefits:
Improves digestion: Fiber helps prevent constipation and promotes gut health.
Reduces the risk of disease: It can help reduce the risk of heart disease and type 2 diabetes.
Weight control: Fiber helps increase feelings of fullness, which helps control weight.
Regulates sugar levels: It helps improve blood sugar levels.
Fiber can be obtained from foods such as:
Fruits (such as berries and bananas).
Vegetables (such as broccoli and spinach).
Whole grains (such as brown rice and quinoa).
Legumes (such as lentils and chickpeas).
Increasing fiber intake should be done gradually to avoid gas and bloating. It is also important to drink enough water to support the function of fiber in the digestive system.
