Reap the Benefits of Insoluble Fiber
Everyone has been told to eat more fiber, but what does fiber actually do? Today we’ll focus on insoluble fiber. Insoluble fiber can be found in wheat bran, whole wheat flour, lentils, flax seeds, and vegetables. It may also be taken in a supplement form such as a powder or capsule. Read on to learn about the ABC’s of insoluble fiber.
A. Prevent disease: When consumed regularly, insoluble fiber is excellent in its ability to reduce the risk of serious diseases such as diabetes, diverticulitis, high cholesterol, and even some cancers related to the stomach and colon. A cup of lentil soup for lunch is a delicious way to consume important minerals, protein, and fiber. Oat bran applesauce muffins are quick and easy to bake.
B. Keeps you full: Insoluble fiber makes you feel fuller for a longer period of time than if you didn’t include it in your meal. Feeling fuller, or satiety, is linked to maintaining a healthy weight because it prevents too much snacking between meals. Choose raw veggies and hummus as an amazing nutritious snack packed with fiber and protein. Having a yogurt for snack? Add some chia or hemp seeds to it for a fiber packed snack.
C. Speeds up detoxification: Insoluble fiber helps speed up the process of eliminating toxins from the body. This is important for removing toxins from processed food, for example. Flax seeds contain fiber, protein, and omega 3’s making them nutrient dense. Sprinkle a tablespoon of flax seeds into your soup or add to a fruit smoothie.
Some things to remember when increasing your fiber intake is to always increase water as well. Water and fiber are key elements in the digestion process. In addition, increase your fiber slowly. Don’t increase your fiber from 5g to 35g in one day! Increase it in increments.