Fibers are the structural parts of plants. Most are complex carbohydrates. Fibers can also be classified according to their solubility in water. The two types of fibers include soluble and insoluble.
In general, water soluble fibers dissolve in hot water and occur in high concentrations in fruits, whole grains, oats, barley, legumes, and some vegetables. Water insoluble fibers are found in higher concentrations in vegetables, wheat, and cereals.
Water soluble fibers delay the stomach’s emptying and the transit of “chyme” (Gastric juices mixed with your food) through the intestines. They have also been shown to lower blood cholesterol levels.
Water insoluble fibers accelerate the transit time of chyme and increase fecal weight. In the body both types of fiber slow starch breakdown and delay glucose absorption into the blood. Most healthy adults require approximately 21-40 grams of fiber a day. Men generally need more fiber than women and once we hit 50 years of age the requirements drop slightly. It is important to include both types of fiber in your diet.
Fiber has so many benefits too especially when it comes to weight loss. It makes you feel full longer, helps maintain blood glucose levels by making carbohydrates more complex and also helps to prevent diverticulitis, a debilitating digestive disease. A diet low in fiber is a contributing factor that increases your risk of developing it.
What I found to be been very helpful to prevent late night snacking is to eat Red, Yellow or Orange Bell peppers. What most people don’t realize is that those forms of bell peppers have more vitamin C and less calories than an orange. I actually eat them like an apple. They are sweet, filled with fiber and water, which helps relieve occasional… cough cough constipation.
Hope that helps and as always, this is for informational purposes only and in no way should be taken over the advise of your doctor or other healthcare provider.