What Is Fiber?
Fiber is the indigestible part of plants. It moves through the digestive system and in the process absorbs water. Foods like fruits and vegetables typically contain some level of fiber, some higher than others. And no, not all fiber is created equal.
Insoluble fiber is generally the kind of fiber that does not dissolve in water nor change form as it moves through the digestive tract. Some excellent sources of insoluble fiber are seeds and fruit peels. So rather than remove the skin of your favorite fruit, go ahead and eat it as well. Some other examples are whole-wheat bread and brown rice.
Soluble fiber, on the other hand, dissolves in water and typically transforms into a gelatinous form as bacteria in the stomach ferment it.
Fiber Fights Cancer
Insoluble fiber is an excellent weapon in the fight against cancer. Imagine insoluble fiber as the fit friend in your entourage. She’s the one who looks like a billboard poster. No jiggly fat. No independently moving parts. Hard as nails. Insoluble fiber is essentially the kind of fiber that runs through the digestive system like a bulldozer.
- Because it does not dissolve, it more easily moves bulk through the digestive system. Doing so helps to flush out harmful toxins that otherwise could build up in the body. Those very same toxins infest the intestinal tract and can lead to colorectal cancer, bowel cancer and a host of other cancers. Simply put, insoluble fiber moves the unwanted gunk out of our bodies.
- Insoluble fiber promotes regular bowel movements. And in doing so, constipation is a thing of the past. A healthy bowel system is your best bet against the risk of bowel cancer.
- Insoluble fiber speeds up waste elimination from the colon. The longer harmful toxins linger in the colon, the more we are at risk of infection or disease. But if our systems are fast-tracking waste removal from our bodies, then we’re fighting off any risk of colon cancer at the same time.
- Insoluble fiber aids in weight loss. And according to a few studies, weight loss aids in cancer prevention as well as cutting down the risk of the disease returning in cancer survivors. According to Colleen Doyle, director of nutrition and physical activity of the American Cancer Society, “weight loss has moved to the top of the list” to prevent cancer developing or returning. In fact, breast cancer survivors who lost weight after treatment cut their risk of the disease returning significantly.
- Fiber-rich diets force the body’s metabolism to burn fat as a primary source of nutrition, rather than storing it. Excess unwanted fat puts us all at greater risk of developing cancer as we age. Dietary fat can lead to high levels of bile in the colon, and bile acids can promote tumor growth in the colon.
- Fiber-rich diets high in carotenoids like carrots, Brussels sprouts and squash have been found to help reduce the risk of larynx, throat, lung and pharynx cancers.
- Diets high in fruit help reduce stomach cancer risks, and diets high in lycopene, including tomatoes and guava, may help reduce the risk of prostate cancer.
Some helpful hacks to help stop cancer in its tracks are:
- Eat fruits and vegetables, brown rice, grains, seeds and whole wheat.
- Follow a daily intake of 25 to 35 grams of fiber in your diet.
In a study published in the Archives of Internal Medicine, scientists found that people who followed high-fiber diets, particularly those that included high-fiber cereal, greatly reduced their risk of Type 2 diabetes. In fact, soluble fiber found in nuts, beans, lentils, pears and cereals goes a long way to bring diabetes under control.
- Soluble fiber regulates blood sugar. When your blood sugar is in a healthy, stable zone, your risk of diabetes greatly diminishes. And for those who are already diabetic, soluble fiber helps to normalize blood sugar.
- Soluble fiber delays sugar absorption. That slowing down of blood sugar absorption actually tag teams with your digestive system, positively affecting how you process other carbohydrates. And if you eat a high-fiber dinner before you go to bed, you’re sure to wake up with lower blood glucose levels and a healthy start to the day.
- Some excellent sources of soluble fiber are flaxseed, beans, lentils, pears and bran cereals. Start your day with a bowl of bran cereal, which by itself, provides 3 grams of soluble fiber. Then finish it off with a dinner complete with healthy vegetables like beans, Brussels sprouts and squash.
While we often think of fiber as playing a role in our improving the digestive system, we overlook the fact that fiber can help in the fight against heart disease.
Much of the science is still fresh, but the results are certainly clear. Soluble fiber packs a massive punch in reducing heart disease.
- Soluble fiber reduces bad LDL cholesterol and overall cholesterol levels. High cholesterol can lead to stroke, heart attack, and chronic problems with the circulatory system, including veins and arteries.
- High-fiber diets rich in grains and whole wheat have been found to reduce blood pressure and resting pulse. Eating a bowl of bran cereal in the morning and a plate packed with beans or Brussels sprouts later will tame that ticker.
- Those same diets rich in whole wheat grains and cereals also reduce the risk of stroke by up to 36 percent.
- Diets rich in fiber encourage healthy weight maintenance and weight loss. Being overweight, fat or obese can be taxing on the heart. A healthy weight promotes a healthy heart.
Eating fiber not only will give you a healthy jumpstart to your day and fuel you with healthy energy throughout the day, but it also will save your life. Fiber’s potent nutritional punch reduces your risk of diabetes, numerous cancers and heart disease. Following a healthy lifestyle rich in high-fiber foods such as Brussels sprouts, oats, bran cereals, fruits, beans and seeds will help you maintain a healthy weight and an even healthier life. It doesn’t have to be a chore. Mix and match your food choices throughout the day, combining fruits and vegetables, seeds and legumes, in order to keep it fresh and healthy.