Dietary Fiber
Fiber is part of plant-based foods that mostly passes through our digestive system without breaking down or being digested. It is however, food for our good gut microbes keeping them healthy. In turn, some of their byproducts are nutrients for us. Animal-based foods do not contain fiber. Highly processed and refined foods are low in fiber. We need to eat a variety of plant-based foods which include: vegetables, fruits, whole-grains, beans, legumes (including peas), nuts, and seeds for fiber. These are the same foods that provide us with our phytonutrients; so doubly important to get these foods into our diet. There are two types of fiber: soluble and insoluble. Most plants contain both types of fibers and are a part of a healthy human diet. They support many different functions within our bodies. Drinking plenty of water is important as they both attract water. According to Health Canada, most Canadians are only getting about half the fiber they need. Men should get about 38 grams per day and women should get about 25 grams per day. It can take time to build up your healthy gut microbiome, so increase your fiber intake gradually if you are experiencing gas, pain, and/or abdominal bloating. I slice of whole-wheat bread is approximately 3 grams of fiber, 1 cup cooked oats 4 grams, and 1 cup of cooked black beans 15 grams.
Soluble fiber dissolves in water and creates a gel. The health benefits it helps promote are: improved digestion, reduced cholesterol, improved blood glucose control, flush toxins out of the body, and helps lower (LDL) bad cholesterol. Sources of soluble fiber include: oats, peas, beans, apples, citrus fruits, carrots, barley, nuts and blueberries. Prebiotic fiber is fiber that ferment in the gut and feeds our good bacteria, and include inulin, fructans and galacto-oligosacharides (GOS). Good sources are: garlic, onions, leeks, dandelion greens, asparagus, apples, oats, and flaxseed.
Insoluble fiber (roughage) adds bulk and makes our stools softer and easier to pass because it absorbs water, and this also means less straining on your bowels. It promotes a healthy bowel track and regular elimination of stool. Sources of insoluble fiber include: whole wheat flour, wheat bran, nuts, beans, cauliflower, green beans, seeds, brown rice.
I use Healthline.com a lot, as they fact check their information, and other websites such as Webmd.com, Mayoclinic.org, and medicalnewstoday.com.