Toxins tend to stick to the colon and intestines while the other stuff moves out. The buildup of these toxins can have many negative effects on the body. It can stop nutrients from being absorbed, cause weight gain, and lead to various diseases including colon cancer.

How Does Fiber Help?

Eating more fiber will put those toxins where they belong … the toilet bowl, not your intestines. It does this by grabbing a hold of these toxins and pulling them out through elimination. If you’re eating the amount you should every day, you’re preventing the build-up of toxins. Studies also show that people who eat more fiber tend to be leaner and are less likely to gain weight over time.

There are actually two types of fiber. Each type performs a unique function. It is important to consume both types of fiber for optimal results.

What are the functions of each type of fiber?

Insoluble Fiber:

Insoluble Fiber does not absorb or dissolve in water.  It travels through the intestines completely intact, encouraging the speedy elimination of stool and toxins from your system. Insoluble fiber offers many benefits to intestinal health, including a reduction in the risk of colon cancer, and a decrease in the occurrence of hemorrhoids and constipation.

Sources of insoluble fiber:

  • Whole wheat
  • whole grains
  • wheat bran
  • corn bran, seeds
  • barley
  • couscous
  • brown rice
  • zucchini
  • broccoli
  • cabbage
  • onions
  • tomatoes
  • dark leafy vegetables
  • raisins
  • grapes
  • root vegetable skins

Soluble Fiber:

Soluble fiber is “soluble” in water, meaning it dissolves in water. When mixed with water it forms a gel-like substance and swells.  Soluble fiber has many benefits, including moderating blood glucose levels and lowering cholesterol.  It delays the emptying of your stomach, helping you feel fuller for longer.

Sources of soluble fiber:

  • Oatmeal
  • oat cereal
  • lentils
  • apples
  • oranges
  • pears
  • oat bran
  • strawberries
  • nuts
  • flax seeds
  • beans
  • blueberries
  • psyllium
  • cucumbers
  • celery
  • carrots

Do you get enough fiber each day? What foods do you get your fiber from? Please feel free to comment or ask any questions below.

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