#DYK: Fibers–keep you full?

This week, I’ll be discussing various topics under the #DYK or do you know about an ingredient or its purpose?

Fibers are in many fruits and vegetables that we eat daily. You can even go to your local Walmart or Wholefoods or even shop on Amazon for fiber supplements but why do you need fiber? The higher the content of fiber in your food, the longer you will feel full and it will be less likely that you will want to devour unhealthy foods. 

One reason we make smoothies with fruit and veggies is that the fiber content helps us feel satiated. Mangoes and broccoli are fantastic in their fiber content and thus are often in green smoothies. If you don’t like smoothies, perhaps you drink a fiber drink like Metamucil? We drink these type of supplements to keep us regular. Do you suffer from diverticulosis, then perhaps you are not getting enough fiber–check with your doctor and see if that will help you. 

Often, we look at the nutrition label and determine the ratio of carbs and proteins but we skip over dietary fiber but you should check it out because it will actually tell you how many carbs you are actually consuming. Remember, carbs are burned by your body for energy so if you calculate net carbs (total carbs – fiber) then you will know the true amount of carbs consumed. For example, if something has 15g carbs and 7g fiber, this product has high fiber content which will keep you full but you are only consuming 8g net carbs–especially important if you are on keto or the Atkins diet. 

What types of fibers are there? Fibers fit into two categories, soluble and insoluble. As the name implies, insoluble fiber is fiber that doesn’t break down in the bloodstream and is used to add bulk to waste so that you can stay regular while soluble fibers absorb water in the digestive tract and can form a gel-like substance that can then bind to cholesterol and sugar and therefore result in blood sugar management. Most foods will have both types of fibers and therefore is listed as total dietary fiber on the nutritional panel on a product. Insoluble fiber can be found in items like potatoes, cauliflower, and green beans while soluble fiber can be found in apples, carrots, and peas.

Add fiber to your diet and reap possible benefits like satiety, blood sugar management, and cholestorel management.