Fiber
Definition
Fiber is a type of carbohydrate that the body cannot digest. It is essential for healthy digestion and is found in the cell walls of plants.
Scientific / Technical Definition
Fiber refers to a group of compounds found in plant-based foods that resist digestion in the stomach and small intestine but are partially or fully fermented in the large intestine. Dietary fiber is broadly classified into two categories—soluble fiber, which dissolves in water, and insoluble fiber, which does not. Both types have unique health benefits and contribute to digestive health.
Benefits
- Promotes regular bowel movements and prevents constipation.
- Helps maintain a healthy weight by promoting a feeling of fullness.
- May reduce the risk of developing colorectal cancer.
- Supports a healthy gut microbiome by acting as a prebiotic.
- Helps control blood sugar levels by slowing down the absorption of sugar.
Examples
- Whole grains such as oats and brown rice.
- Fruits like apples, bananas, and berries.
- Vegetables such as broccoli, carrots, and sweet potatoes.
- Legumes including lentils and beans.
- Nuts and seeds like almonds and chia seeds.
Additional Information
- Importance: Fiber is important for pregnant and lactating women because it helps manage blood sugar levels, aids in digestion, and reduces the risk of excessive weight gain. It also promotes satiety and gut health, crucial during this life stage.
References
Last updated: 10/19/2024