Fiber 101

If it isn't already, fiber should be a very important part of your diet. Not only does it help you with bowel movements (we're all adults here) but it helps you feel full and aids in healthy weight loss.

Fiber is an indigestible substance that comes from the walls of plant There are two types of fibers - soluble and insoluble.

Insoluble means that it does not dissolve in water. So, in your stomach, it is not digested, but rather acts as a dietary filler. It absorbs water and takes up space in your stomach, making you feel full, which in turn results to you wanting to eat less. Another benefit of insoluble fiber is that when this fiber absorbs fat molecules from your food, the fat molecules can't be metabolized and pass straight through your body rather than being stored as bodyfat.

Soluble fiber, which does dissolve in water, is also helpful in lowering caloric intake. It slows the speed at which you process carbohydrates, which regulates your blood sugar and also results in a prolonged feeling of being full. As an added bonus, soluble fiber lowers total cholesterol and LDL cholesterol (the bad stuff).

Most adults should get between 25 - 30 grams of fiber a day. More than this can result in the body being unable to absorb the vitamins and minerals you are eating because they, too, will attach themselves to the fiber and pass right through your body.

Examples of Insoluble Fiber
- vegetables such as green beans and dark green leafy vegetables
- fruit skins and root vegetable skins
- whole wheat products and wheat oat
- corn bran
- seeds and nuts

Examples of Soluble Fiber
- oat, oat bran
- nuts
- barley
- flax seed
- psyllium husks
- fruits such as apples and oranges
- vegetables such as carrots

Take fiber supplements or a fiber-filled snack a half-hour before your meal and you'll notice that you'll be eating less at the meal without feeling hungry.

And of course, there is no quick fix to weight loss and fiber is no different. Fiber should be included in your diet as an addition to a healthy nutrition and workout plan. Ok, my preaching is done!