Dietary fiber is indigestible carbohydrate found in plant foods. It is arguably the most important nutrient most people don't get enough of.
Two types:
- Soluble fiber — dissolves in water, forms gel. Lowers LDL cholesterol, stabilizes blood sugar. Found in oats, beans, apples, flaxseed.
- Insoluble fiber — doesn't dissolve. Adds bulk to stool, speeds transit time, reduces colorectal cancer risk. Found in wheat bran, vegetables, whole grains.
Recommended intake: 25g/day (women), 38g/day (men). Average American gets ~15g.
Benefits:
- Reduces risk of heart disease, type 2 diabetes, colorectal cancer
- Feeds beneficial gut bacteria
- Increases satiety — critical for weight management
- Regulates bowel movements
Reference:
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