FIBER (a very important part of your Macros, WHY?)

One of the most important Micro-Nutrients and one often not thought of is Fiber.

An amount of more or less 20g per day is recommended. It is important to remember that, just like with most things in life, more is not necessarily better and you can eat too much fiber which is NOT good for you.

It is recommended that you do not eat more than 40g a day. 

There are two types of fiber, Soluble and Insoluble fiber.

Soluble fiber dissolves in water. Insoluble fiber does not. To some degree these differences determine how each fiber functions in the body and benefits your health.

It is very important to eat enough soluble and insoluble fiber for various reasons. 

SOLUBLE FIBERS 

It attracts water and form a gel, which slows down digestion. Soluble fiber delays the emptying of your stomach and makes you feel full, which helps control weight. 

Slower stomach emptying may also affect blood sugar levels by decreasing the glycemic effect of a meal and have a beneficial effect on insulin sensitivity, which may help control diabetes. 

In the Colon the fiber types that are most amenable to fermentation are the soluble ones  and the colon needs them to maintain all the processes present in the colon: 

We literally could not stay alive if it wasn't for the bacteria in our digestive systems, where battles are fought, helpful substances are manufactured, and the immune system is bolstered: 

·         Vitamins are constructed (particularly Vitamin K and some B vitamins)

·         More minerals are absorbed into the bloodstream

·         Friendly bacteria crowd out the ones that cause disease, such as Salmonella

·         Friendly bacteria lower the levels of some toxins, such as ammonia

·         Special fats, called short-chain fatty acids, are manufactured, most of which are absorbed into the bloodstream, but some are used to feed the cells of the colon.

·         The health of colon cells, which turn over rapidly, is for the most part dependent upon the bacteria of "Colon World", which in turn is dependent upon the food we give these bacteria.

Besides reducing the glycemic effect of meals and contributing to colon health, there is evidence that fiber may benefit us in other ways. It seems to help lower cholesterol and triglycerides, and also may help to prevent:

·         Ulcers, particularly in the beginning of the small intestine (duodenal ulcers)

·         Diabetes

·         Heart Disease

·         Cancer

  

Sources of soluble fiber: oatmeal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flax seeds, beans, dried peas, blueberries, cucumbers, celery, and carrots.

 INSOLUBLE FIBERS 

They are considered gut-healthy fiber because they have a laxative effect and add bulk to the diet, helping prevent constipation.

These fibers do not dissolve in water, so they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut.

Not only does it provide bulk in the stool, its tendency to "speed things along" means that the fermentation will take place all along the length of the colon, including the near the end, where the majority of colon cancer occurs.

Without insoluble fiber, most of the fermentation would take place in the top part of the colon, so the colon cells there would get most of the benefit.

Insoluble fibers are mainly found in whole grains and vegetables.

·         Sources of insoluble fiber are seeds, nuts, barley, couscous, brown rice, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

(People with IBS should avoid eating too much foods with a lot of INSOLUBLE fiber and should eat foods that are naturally high in soluble fiber include oatmeal, rice, potatoes and oat bran)

Soluble Fiber and Insoluble Fiber Foods List with Fiber Grams (g)

Fresh & Dried Fruits	Serving  Size	Soluble Fiber (g)	Insoluble  Fiber (g)	Total Fiber (g)
Apple, with skin	1 medium	4.2	1.5	5.7
Apricots, dried	4 medium	1.8	1.7	3.5
Banana	1 medium	2.1	.07	2.8
Blackberries	1/2 cup	3.1	.07	3.8
Blueberries	1 cup	1.7	2.5	4.2
Figs, dried	3 medium	3.0	2.3	5.3
Grapefruit	1/2 fruit	2.4	0.7	3.1
Kiwi fruit	1 large	2.4	0.8	3.2
Orange	1 medium	2.1	1.3	3.4
Pear	1 medium	0.8	3.2	4.0
Plums	2 medium	1.2	1.0	2.2
Prunes, dried	4 medium	1.3	1.8	3.1
Raspberries	1/2 cup	0.9	2.3	3.2
Strawberries	1 cup	1.8	2.6	4.4

Nuts, Seeds & Beans	Serving  Size	Soluble Fiber (g)	Insoluble  Fiber (g)	Total  Fiber(g)
Almonds, raw	1 ounce	0.7	3.5	4.2
Black beans, cooked	1/2 cup	3.8	3.1	6.9
Black-eyed peas, cooked	1/2 cup	2.2	1.9	4.1
Flaxseeds	2 tbsp.	2.7	2.1	4.8
Kidney beans, cooked	1/2 cup	2.9	2.9	5.8
Lentils, cooked	1/2 cup	2.8	3.8	6.6
Peanuts, dry roasted	1 ounce	1.1	1.2	2.3
Pinto beans, cooked	1/2 cup	5.5	1.9	7.4
Sesame seeds	1/4 cup	0.7	2.6	3.3
Split peas, cooked	1/2 cup	1.1	2.4	3.4
Sunflower seeds	1/4 cup	1.1	1.9	3.0
White beans, cooked	1/2 cup	3.8	0.4	4.2

Vegetables	Serving  Size	Soluble Fiber (g)	Insoluble  Fiber (g)	Total Fiber (g)
Artichoke, cooked	1 medium	4.7	1.8	6.5
Asparagus, cooked	1/2 cup	1.7	1.1	2.8
Broccoli, raw	1/2 cup	1.3	1.4	2.7
Brussels sprouts, cooked	1 cup	1.7	1.9	3.6
Carrot, raw	1 medium	1.1	1.5	2.6
Green peas, cooked	1/2 cup	3.2	1.2	4.4
Green Beans, cooked	1/2 cup	0.8	1.2	2.0
Kale, cooked	1 cup	2.1	5.1	7.2
Lima beans, cooked	1/2 cup	2.1	2.2	4.3
Potato with skin	1 medium	2.4	2.4	4.8
Soybeans (edamame)	1/2 cup	2.7	2.2	4.9
Squash, summer, cooked	1/2 cup	1.3	1.2	2.5
Squash, winter, cooked	1/2 cup	1.7	1.4	3.1
Sweet potato, peeled	1 medium	2.7	2.2	4.9
Tomato with skin	1 medium	0.3	1.0	1.3
Zucchini, cooked	1/2 cup	1.4	1.2	2.6

Whole Grains	Serving  Size	Soluble  Fiber (g)	Insoluble  Fiber (g)	Total  Fiber (g)
Brown rice, cooked	1/2 cup	1.3	0.1	1.4
Oat bran, cooked	3/4 cup	2.2	1.8	4.0
Oatmeal, dry	1/3 cup	1.4	1.3	2.7
Oatmeal, cooked	1 cup	2.4	1.6	4.0
Popcorn, air popped	3 cups	3.2	0.4	3.6
Quinoa (seeds), dry	1/4 cup	2.5	3.8	6.3
Quinoa, cooked	1/2 cup	1.7	2.5	4.2
Rye bread	1 slice	1.9	0.8	2.7
Wheat bran	1/2 cup	11.3	1.0	12.3
Wheat germ	3 tbsp.	3.2	0.7	3.9