Dietary fiber, also known as roughage, includes the parts of plant foods your body can’t digest or absorb. Unlike other food components, such as fats, proteins, or carbohydrates — which your body breaks down and absorbs — fiber isn’t digested by your body. Fiber is however an important source of food for our gut bacteria (microbiome).
Sources of fiber include:
Whole grains: Oats, brown rice, quinoa, and whole wheat.
Legumes: Split peas, lentils, and beans.
Vegetables: Broccoli, Brussels sprouts, and carrots.
Fruits: Raspberries, apples, and pears.
Seeds: Chia seeds and flaxseeds.
Dietary fiber serves several roles (effects will vary between individuals):
Promoting Digestive Health:
Soluble fiber absorbs water and forms a gel-like substance in your intestines. This softens stool, making it easier to pass and preventing constipation.
Insoluble fiber adds bulk to stool, aiding regular bowel movements.
Managing Blood Sugar Levels:
Soluble fiber slows down the absorption of sugar, helping regulate blood glucose levels.
Lowering Cholesterol:
Soluble fiber binds to cholesterol in the digestive tract, reducing its absorption and promoting heart health.
Weight Management:
High-fiber foods are often less calorie-dense and more filling, helping control appetite.
Remember to gradually increase your fiber intake to avoid digestive discomfort, and aim for a balanced diet that includes both soluble and insoluble fiber.