WHAT IS DIETARY FIBER?

• Dietary fiber includes the part of plant food your body cant digest or absorb
• Unlike other food such as fats, carbohydrates & proteins which your body breaks down and absorbs fiber isn’t digested by your body
• Instead it passes intact through your stomach, small intestine and out of your body.

THERE ARE TWO TYPES OF FIBER

• SOLUBLE FIBER – This type of fiber dissolves in water to form a gel-like material mainly found in oats, peas, beans
• INSOLUBLE FIBER – This type of fiber promotes material through your digestive system and increase stool bulk, so it can be benefits to those who struggle with constipation. mainly found in whole-wheat flour, nuts , beans and vegetable.

BENEFITS OF A HIGH FIBER DIET

• Normalizes bowel movements
• Helps maintain bowel health
• Lower cholesterol levels
• Helps control blood sugar levels
• Aids in achieving healthy weight
• Lower risk of cardiovascular disease

HOW MUCH FIBER DO YOU NEED?

• As per AMERICAN HEART ASSOCIATION the daily values for fiber is 25 grams per day for a 2000 calorie diet
• Women under 50 years old – 21 to 25 grams per day
• Men under 50 year old – 30 to 28 grams per day
• Children between age 1 to 18 – 14 – 31 grams per day