Fiber is classified into two\nmajor sub categories: soluble and insoluble fiber. Soluble fiber dissolves in water and is found\nin foods like beans, fruits, legumes, and oats. \nSoluble fiber is coined as food for the good bacteria, or flora, in the\ncolon. Studies show that soluble fiber can\nhelp lower cholesterol and regulate blood sugar levels when combined with a low\ncholesterol and low fat diet. Insoluble\nfiber, on the other hand, is not dissolved in water and is considered to be\nmore beneficial to our body. Insoluble fiber\nhelps our bodies\u2019 bowel movements be more regular, adding bulk and making them\nsofter. Insoluble fiber generally can be\nfound in whole grain products and vegetables. <\/p>\n\n\n\n Why are we so deficient in fiber?<\/strong><\/p>\n\n\n\n In one simple statement our grains are refined and fiber and bran are removed from the grain.\u00a0 Food made from rice, oats, corn, and wheat, such as bread, oatmeal, pasta, and grits, are all grain products.\u00a0 There are two sub categories of grain products: whole grain and refined grains.\u00a0 We have talked about the need to eat whole grain, if you choose to consume grains, in the past and here is why.\u00a0 Whole grains contain the entire grain made up of bran, germ, and endosperm.\u00a0 Refined grains are milled, or ground, into flour or meal and have had the bran and germ removed.\u00a0 This refining process also removes most of the B-vitamins and iron as well as the fiber and other nutrients.\u00a0 This is why manufactures enrich the flower, after the refining process, by adding B-vitamins and iron back, but not fiber.<\/p>\n\n\n\n There are multiple health benefits from fiber, here is a shot list of them: <\/p>\n\n\n\n Weight Management<\/strong>– Fiber can help curb hunger by making you chew more, and adding bulk to your stomach and digestive tract without adding a lot of calories that are absorbed, leaving you feeling satisfied <\/p>\n\n\n\n Constipation<\/strong>– Fiber absorbs large amounts of water in the bowels, making stools softer and easier to pass<\/p>\n\n\n\n Hemorrhoids <\/strong>– Fiber makes stools softer and easier to pass, allowing you to have less strain during bowel movements<\/p>\n\n\n\n Heart Disease<\/strong> – Research on fiber is showing a positive influence on cholesterol when regularly eaten as part of a diet low in saturated fat, trans fat, and cholesterol <\/p>\n\n\n\n Diabetes <\/strong>– Fiber in your diet can help regulate blood sugar levels by slowing your absorption of sugars, which has the potential to promote healthy blood glucose levels <\/p>\n\n\n\n Digestive Health<\/strong> – Fiber feeds the good bacteria, and helps nourish the cells that make up the colon <\/p>\n\n\n\n How much fiber should you eat?<\/strong><\/p>\n\n\n\n The National Academy of\nScience, American Heart Association, and the American Dietetic Association, all\nrecommend that people get at least 25-35 grams of fiber per day, with some people\nneeding even more. According to the Annals of Internal Medicine, people on low\ncarbohydrate diets typically get only seven to eight grams of fiber daily. It is much easier than you may think to\nincrease your daily fiber intake. Most\nof the things you already eat can be purchased in a less processed, whole food,\nhigh fiber alternative; such as cereals, cereal bars, breads, tortillas,\netc. You should always consult with your\nhealthcare provider to see if a high fiber plan is right for you. Here is a\nlist of good sources of fiber:<\/p>\n\n\n\n Bran has the highest fiber\ncontent – about 25% to 45%.<\/p>\n\n\n\n All-natural cereals<\/p>\n\n\n\n Whole-grain breads<\/p>\n\n\n\n Beans<\/p>\n\n\n\n Nuts and seeds<\/p>\n\n\n\n Legumes (such as dried peas,\nbeans, lentils)<\/p>\n\n\n\n Fruits (not juices) and\nvegetables that are high in fiber include:<\/p>\n\n\n\n Apples<\/p>\n\n\n\n Beans<\/p>\n\n\n\n Berries<\/p>\n\n\n\n Broccoli<\/p>\n\n\n\n Brussels sprouts<\/p>\n\n\n\n Carrots<\/p>\n\n\n\n Cauliflower<\/p>\n\n\n\n Figs<\/p>\n\n\n\n Oranges<\/p>\n\n\n\n Pears<\/p>\n\n\n\n Peas<\/p>\n\n\n\n Prunes<\/p>\n\n\n\n The negatives<\/strong><\/p>\n\n\n\n Fiber is partially broken down in your colon by your body\u2019s flora, or good bacteria, by a process called fermentation.\u00a0 The process yields some organic acids, that help nourish the cells that make up the colon walls, and gas.\u00a0 The gases produced are passed as flatus and can give a bloated or cramp like feeling to some people; especially for those with SIBO, SIFO, gut dysbiosis, and other lower gastrointestinal issues.\u00a0 For this reason dietitians recommend drinking lots of water and increasing your fiber intake gradually.<\/p>\n\n\n\n In summary, for those who wish to consume grains, look for whole grain foods instead of enriched white flour.\u00a0 Fiber is a very important substance to our body which allows our body to feel and function its best.\u00a0 Adding fibber to your diet is as easy as increasing nuts, seeds, fruits and vegetables, and switching to whole grain.<\/p>\n","protected":false},"excerpt":{"rendered":" Well, it is very likely that you are apart of the Columbia Institute of Human Nutrition\u2019s report that estimated 90%…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[1],"tags":[17,38,18,39],"class_list":["post-137","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-chiropractic-tips","tag-fiber","tag-hesperia-chiropractor","tag-prebiotic"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.hannonchiropractic.com\/blog\/wp-json\/wp\/v2\/posts\/137","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.hannonchiropractic.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.hannonchiropractic.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.hannonchiropractic.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.hannonchiropractic.com\/blog\/wp-json\/wp\/v2\/comments?post=137"}],"version-history":[{"count":4,"href":"https:\/\/www.hannonchiropractic.com\/blog\/wp-json\/wp\/v2\/posts\/137\/revisions"}],"predecessor-version":[{"id":276,"href":"https:\/\/www.hannonchiropractic.com\/blog\/wp-json\/wp\/v2\/posts\/137\/revisions\/276"}],"wp:attachment":[{"href":"https:\/\/www.hannonchiropractic.com\/blog\/wp-json\/wp\/v2\/media?parent=137"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.hannonchiropractic.com\/blog\/wp-json\/wp\/v2\/categories?post=137"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.hannonchiropractic.com\/blog\/wp-json\/wp\/v2\/tags?post=137"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"\"](\"https:\/\/www.hannonchiropractic.com\/blog\/wp-content\/uploads\/2019\/03\/22222-1024x681.jpg\")
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\nHealth benefits<\/strong><\/p>\n\n\n\n![\"\"](\"https:\/\/www.hannonchiropractic.com\/blog\/wp-content\/uploads\/2019\/03\/2222-1024x683.jpg\")
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