9781422280423

Fiber

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No Calories

One strange-but-true thing about fiber is that, since your body does not actually digest it, it contains no calories. When you eat fiber-rich foods

can cause bleeding) and diverticulosis (a condition where small pockets develop in the digestive tract that may become infected), can benefit from insoluble fiber. Most plant-based foods contain both soluble and insoluble fiber, but some foods are higher in one than the other. Foods rich in soluble fiber include oats, barley, beans, lentils, carrots, and apples. Wheat bran, whole grains, nuts, zucchini, broccoli, and potatoes are all good sources of insoluble fiber. I ndividual F ibers Within the categories of soluble and insoluble fiber is a whole variety of individual fibers, each with its own name, food sources, and health benefits. It can be difficult to try and track all these different types of fiber in your diet, so it’s best to eat a broad range of plant-based foods to make sure you’re getting enough. Here are a few important fibers, what they do, and where you can find them: • Cellulose. This main component of plant cell walls is an insoluble fiber found in nuts, grains, seeds, brown rice, and fruit and vegetable skins. It acts as a natural laxative and can prevent the onset of diverticulosis. • Pectin . A soluble fiber, pectin is found in citrus fruits and berries. Besides being a great digestive aid, it can also lower cholesterol. that absorb a lot of water, you end up feeling fuller than you would eating low-fiber foods that have more calories. Plus, high-fiber foods take longer to eat because they need to be chewed really well and not just wolfed down. This helps with portion control and maintaining a healthy weight. ▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲

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