Fiber: The “F” Word

Dietary fiber can boost your metabolism, give you energy and help in the fight against fat.

- Dana Angelo White

We love the “F” word! Get your mind out of the gutter: In the nutrition world, the “F” word represents good old-fashioned fiber. It’s not sexy but it’s important. While most women are familiar with fiber, many of us don’t fully grasp why it’s as important as our protein, carbohydrate and fat intake. Put simply, fiber can be a healthy diet game changer. Knowing what fiber-filled foods to eat and when to eat them can boost your energy levels and optimize performance. Prepare to find out all you ever wanted to know (and perhaps a little more) about eating fiber-rich foods for gut health, metabolism and fat loss.

Fiber 101 

Fiber is a type of carbohydrate that the body can’t digest, and because of that, it’s vital to your health.

The body relies on a balance of two types of fiber — soluble and insoluble — for proper digestion. Soluble fiber, which dissolves in water, is found in beans, oats, fruits like apples, and some vegetables. Soluble fiber slows digestion, controls blood sugar from spiking, and can help lower “bad” LDL cholesterol to promote a healthy heart. Insoluble fiber, which does not dissolve in water, can help move food through your digestive system. This type has a laxative effect; remember it by thinking INsoluble fiber puts you IN the bathroom (wink, wink!). Boosting of this type of fiber may come in handy to alleviate a bout of constipation, but a moderate amount each day can help with regularity. Good sources of this type of fiber include wheat, brown rice, fruit skins and nuts.