Fiber Is More Important Than You Think!

You might have heard that adding fiber to your diet is important, but do you really know why fiber is essential for your health?

What is fiber?

Dietary fiber is a plant-based nutrient found in fruits, vegetables, and whole grain. It is a carb that, unlike other carbohydrates, can't be processed into digestible sugar molecules. Since it isn't broken down like other carbs, fiber travels through the intestines still intact. Research has shown that fiber intake can reduce the risk of chronic disease and is beneficial for digestion

There are two types of fiber; soluble and insoluble. Soluble fibers can dissolve in water and help lower cholesterol and glucose levels. Some foods that contain soluble fiber include beans, peas, oats, and apples. Insoluble fibers cannot dissolve in water but help move materials through your digestive system. Some foods that contain insoluble fiber include potatoes, nuts, cauliflower, and green beans.

Health benefits of fiber

There are a number of health benefits of including fiber into your diet. Here are a few:

  • Maintains bowel health. A diet that is high in fiber helps normalize bowel movements and lowers the risk of developing hemorrhoids. Research has also shown that diets high in fiber lower the risk of colorectal cancer.
  • Lowers cholesterol. Soluble fiber can assist in lowering blood cholesterol levels by decreasing low-density lipoprotein, also known as “bad” cholesterol.
  • Helps maintain a healthy weight. Foods that are high in fiber are typically more filling which causes people to eat less and satisfy their hunger longer. These types of foods also have fewer calories than other foods with no fiber.
  • Maintains liver function. Fiber helps the liver work at an optimal level by helping to maintain a healthy weight, a healthy calorie intake, and reducing cholesterol and blood pressure.
  • Controls blood sugar levels. Soluble fibers can slow the absorption of sugar which can help to improve blood sugar levels and insoluble fiber can help reduce the risk of developing type 2 diabetes.

How to include it in your diet

According to Mayo Clinic and the Institute of Medicine, daily recommendations of fiber intake for adults depends on gender and age. Men under 50 are recommended to take 38 grams of fiber a day, where men over 50 are recommended to take 30 grams of fiber a day. For women over the age of 50, 25 grams of fiber is recommended daily and 21 grams for those who are over 50.

Some of the best high-fiber foods include:

  • Fruits and Vegetables. Apples, bananas, oranges, and strawberries all have between 3 and 4 grams of fiber and raspberries include approximately 8 grams per cup.
  • Dark vegetables. The darker color vegetable, the higher in fiber it is. This includes carrots, beets, artichokes, broccoli, and collard greens.
  • Sweet potatoes, red potatoes, and russet potatoes typically have about 3 grams of fiber in a medium-sized potato (if you eat with the skin on).
  • White and navy beans are the highest in fiber, but all beans are a great source of fiber including kidney, lima, pinto, and garbanzo beans.
  • Other legumes. Soybeans like edamame, lentils, and peas are also high-fiber foods.
  • Most cereals have some level of fiber content. The ones with 5 or more grams of fiber at the best sources.
  • Whole-grain breads like dark rye, cracked wheat, and pumpernickel are some of the best choices of high-fiber breads.

Fiber is an extremely important part of a healthy diet and can provide a multitude of health benefits to your entire body. Including the right amount of fiber into your daily meals is just one step towards living a happy, healthy lifestyle.

Another important step towards having a healthy body is understanding how healthy your body already is.

At Fibronostics our passion for non-invasive digital diagnostics drives us towards creating solutions that allow you to monitor risk and detect disease, with the goal of eventually forgoing the traditional biopsies and scans currently common practice.

That’s why we developed the LiverFASt™ family of tests for monitoring risk and detecting disease in your liver – the largest organ in your body connected to many common health risks. Allow us to help you understand the health of your liver so that you can stay ahead of the silent killer of Liver Disease and live a happy, healthy life!

Contact us via email, or by phone at 1-888-552-1603 today to learn more about our LiverFASt™ family of diagnostic tests.


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