Why Fiber is Gaining Ground in the Health Industry
In today’s health climate focused on food and supplements there is one nutrient that can often be overlooked, but is vitally important to overall health.
That nutrient is fiber and it is one of those nutrition words that we think we know a lot about, but soon realize it is more complex than originally thought.
The word fiber brings a lot of things to mind initially. The supplement your grandmother had to mix into her tea, the broccoli you were forced to eat, or increased “regularity” are all initial thoughts and assumptions regarding fiber. While these thoughts are definitely true, fiber is so much more than these facts and has major impressive benefits on our well-being. The benefits of fiber seem almost too good to be true.
What is Fiber?
To fully understand and appreciate all that fiber has to offer it is important to get a clear understanding of what fiber is. Fiber varies differently from one source to the next and is classified as a carbohydrate. The body does not break down this carbohydrate as it does with other forms by producing glucose (sugar).
Fiber exists in two forms; soluble and insoluble. Simply put, soluble fiber can dissolve in water and insoluble fiber cannot. While there are two forms they are both equally beneficial and have their own roles in the body.
Because soluble fiber attracts water it forms a gel-like texture in the intestines. This gel slows down the digestion process which results in feelings of fullness more quickly. Why is this important? It has major positive implications for weight loss. When consuming soluble fiber you will feel fuller quicker and longer making you less likely to over eat.
Insoluble fiber, on the other hand, does not turn into a gel because it does not attract water, hence where it gets its name. Because of this nature it adds bulk the stool which results in food passing more quickly through the digestive tract. Yes, one form slows digestion and one form speeds it up. Why is this important? For those who have difficulty having a bowel movement the ability for insoluble fiber to provide regulation to the process is helpful.
Insoluble fiber does not dissolve in water. Sources include: Dark leafy greens. Whole-wheat foods. Seeds. Nuts. Legumes (dried beans, peas, lentils) Many other fruits and vegetables.
The Overall Benefits of Fiber
While each form of fiber has its own benefits and roles in the body, it may be easier to talk about each benefit individually. Some of the outcomes are a part of both forms while others are strictly a result of either soluble or insoluble consumption.
- Encourages Weight Loss
One major reason to consume fiber is its impact on weight. As mentioned previously, slowing the rate of digestion and adding bulk in the intestines can create feelings of satiety resulting in less calories being consumed. In this way soluble fiber acts as a natural appetite suppressant. Choosing foods high in soluble fiber like avocado, sweet potatoes, or broccoli can help you reach your weight loss goals.
- Lowers Cholesterol
Low-Density Lipoprotein (LDL) has received the alternative name “bad cholesterol.” This is not a misleading name, this form of cholesterol is detrimental to health by sticking to the sides of arteries causing blockages and potential for heart attack or stroke. Soluble fiber reduces this type of cholesterol in the bloodstream. It works by binding to the sticky substance and eliminating it through the intestines.
- Feeds Good Gut Bacteria
The gut is known to “house the immune system” and having a healthy gut has a major impact on overall health. This area of the body contains bacteria, both good and bad. The good bacteria located in the gut are essential to health. Fiber is known to act as a “prebiotic” meaning that it feeds the good bacteria keeping it alive and healthy and preventing the gut from becoming overrun by bad bacteria. If this occurs gastrointestinal illnesses can ensue and poor immune function in the body.
- Reduce Inflammation
Chronic inflammation is an epidemic level condition in most people today. The Standard American Diet is full of inflammatory foods that lead to the development of inflammation resulting in illness and ailments in the body. Diets high in fiber are associated with lower inflammatory markers in the body. High fiber diets have been associated with lower inflammatory markers.
- Blood Sugar Control
Fiber is also strongly associated with glucose control and regulation in the body. Patients with diabetes can benefit from diets high in fiber to help manage their blood sugar levels naturally.
Soluble fiber dissolves in water. Sources include: Oat. Barley. Beans. Lentils. Various other fruits and vegetables.
The essential vitamin for women
Codeage Women’s Fermented Multivitamin is a premium formula made with real whole foods, organic herbs and fermented essential vitamins for optimal hormonal health, energy and digestive support. We’ve also included your daily dose of boron and omega-3 from micro-algae for enhanced cardio health as well as a synergistic blend of probiotics and enzymes for digestive health and wellness.
Vitamin A is an important vitamin for its role with bone growth as it helps stimulate bone-building cells called osteoblasts. Other functions of vitamin A include the formation and maintenance of teeth bones, soft tissue, white blood cells, the immune system and mucus membrane. Vitamin A palmitate or retinol palmitate is a form of vitamin A known as a retinoid (retinol) which is a bioavailable form of vitamin A meaning it can usually be used and absorbed by the body more efficiently than other forms of vitamin A. Vitamin A palmitate can also play a role in several areas, including your eye, skin and the immune system.*
We have also added vitamin B into Codeage Women's Fermented Vitamin. Vitamin B is great in helping you body convert food into energy. It is hard for people to get this vitamin unless they are including red meat in their daily diet. Vitamin C cannot be produced by the body and so it is essential to add this nutrient through supplements. It is however found in many fruits and vegetables and gives your immune system the energy it needs to live good lifestyle. Vitamin D is great for our bodies to absorb calcium and maintain healthy bones. Lastly, vitamin E is available in many healthy foods, however it is hard to get enough through a daily regimen. We have added vitamin E to protect and nourish your skin.
It is recommended that women consume around 25 grams of fiber per day while men should aim to get 38 grams each day. While increasing fiber intake is important it should be done slowly to avoid gastrointestinal issues. Adding a little extra each day is a safe way to prevent discomfort.
The benefits of fiber speak for themselves. If fiber was only able to help with weight loss it would still be a good enough reason to begin focusing on getting the right amount of this nutrient each day. However, it goes far beyond weight loss and has health benefits that not only have an immediate impact, but impact future health as well.