Vital Fiber

 By Craig Hunt RDN

There are a variety of tasty whole grains that pack dollops of vitamins, minerals and fiber. Unlike most nutrients, fiber is not absorbed into the body. Instead, it passes through the digestive tract performing a variety of functions. Fiber is also renowned for helping people to maintain a healthy weight, lower the risk of heart disease, diabetes, and reduce certain types of cancer.

Dietary fiber comes from plants, and there are two main types: soluble and insoluble.

Soluble fibers absorb water and act like soft sponges in the digestive tract, sponging up waste material and bacteria for removal. The gel-like material of soluble fiber also helps lower cholesterol, regulate blood sugar levels and adds satiety to meals. Notable sources include apples, barley, beans, carrots, citrus fruits, flax seeds, legumes, and pears.

Whole grains are a powerhouse of the other type of fiber, called insoluble. These specialized fibers act like scrapers that clean the digestive tract by stimulating the movement of digesting food, which is beneficial for adding fullness to meals and promotes regular bowel movements.  Besides grains, notable sources include most fruits and vegetables, legumes, nuts, seeds, and potatoes. The outer layer or skin of most plants contains the highest levels of insoluble fiber. It’s the dollops of fiber and nutrients in plants that lend their vitality to humans, helping us remain healthy and strong.