The Role of Fiber in Gut Health
Dietary fiber is the part of plant foods that your body cannot digest. While it passes through your digestive system mostly intact, it performs several critical functions along the way. Soluble fiber dissolves in water to form a gel-like material that helps lower blood cholesterol and glucose levels. It is found in oats, beans, apples, and citrus fruits. Insoluble fiber promotes the movement of material through your digestive system and adds bulk to stool. It is found in whole wheat flour, nuts, and vegetables. Fiber is the primary food source for the beneficial bacteria in your colon. These bacteria ferment fiber into short-chain fatty acids that nourish colon cells and reduce inflammation. High fiber intake is associated with lower risk of heart disease, type 2 diabetes, and colorectal cancer. Despite these benefits, most people consume far below the recommended twenty-five to thirty-eight grams per day. Increase fiber intake gradually to allow your digestive system to adjust and drink plenty of water to help fiber move through.
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