carbohydrates-explainedIn Part 1 we talked about what most of us think about when we hear the word “carbs”—that is, primarily sugars and starches. Stuff like bread and potatoes, maple syrup and pure sugar. We looked at how the body breaks down and uses these kinds of carbs, and why we need them. We also looked briefly at sugar alcohols. We only talked about fiber in passing, and today that’s what we’re going to focus on.

What is fiber, anyway?

While it is a form of carbohydrate, fiber can’t be digested and isn’t used for fuel. It comes in two varieties:  soluble fiber, which dissolves in water, and insoluble fiber, which doesn’t. Together, they make you feel fuller, help clear toxins from your body, and make going to the bathroom a whole lot easier.

Soluble fiber helps lower cholesterol, among other things

Soluble fiber–found in things like oat bran, nuts, and legumes–dissolves in water and becomes gel-like as it goes through your intestines. It binds with bile, which contains large amounts of cholesterol and fatty acids, and removes them from your body. It also slows down your digestion, makes you feel fuller, and reduces the amount of calories you absorb from your food, which may help with weight loss.

Insoluble fiber combats constipation

Insoluble fiber is the type we hear the most about—the fiber in fiber laxatives and whole grain cereals. Insoluble fiber doesn’t dissolve in water, but instead attracts water. The water causes it to “bulk up” in the large intestine. Insoluble fiber is found in whole grains, and has a cleansing effect on the large intestine.

How much fiber do you need? About 10-13 grams per 1000 calories you eat. That equates to about 20 or 30 grams per day. Most of us only get about half that, so adding more high-fiber foods is a good idea for most people. Be aware though, that adding too much, too fast, can have consequences. If you increase your fiber intake too quickly, you may find yourself spending a lot of time in the bathroom.

Whether you’re looking to add more fiber, lose weight, or lower your cholesterol, changing your diet can be intimidating. Our doctors can get you started on the right path. And if weight loss is your goal, our medically-supervised Ideal Protein diet can help you not just drop pounds but keep them off for a lifetime.