Fiber and It’s Effect On The Body
Fiber, known as roughage is the part of the plant-based foods (grains, fruits, vegetables, nuts, beans) of which the body cannot break down. It passes through the body undigested, relatively intact, keeping the digestive system clean and healthy, easing bowel movements, as well as flushing cholesterol and harmful carcinogens out of the body. The body has to eliminate what it doesn’t need from the foods consumed. This is where fiber comes in. The colon receives the remainder of food after the process of digestion and absorption from the small intestine. Fiber is the remaining elements from our plant food after it has gone through the small intestine. The colon will then extract all the nutrients, minerals and water from the final bits of the food. This absorption happens through the walls of the colon. This is vital for the body’s health to have this process work efficiently; if not the body becomes toxic and malnourished. If it doesn’t get eliminated, it becomes rotten food within the colon. The bowel movements become sluggish and compromised; and sometimes non-existent…thus constipation is a result. As I worked in the medical field and interviewing patients for exams, it was not uncommon to hear that some would have bowel movement once a week and even once a month. To them this was normal. The elimination of undigested food is equally as important as the digestion and assimilation of food.
Many people should consider incorporating plant-based fiber into their diet, because it seems to be lacking, based on the onset of diseases that seem to be progressing at this time. The low-fiber diets are one of the leading causes for diverticulitis, IBS, constipation, colon cancer, and hemorrhoids…these are lifestyle diseases and can be prevented and treated with diet. People consume supplements or energy bars for their fiber. These are not the best source of fiber for the body’s needs. Diet plant-based food sources are the only way the body will assimilate and process and fill its needs.
There are two kinds of plant-based fiber: Soluble and Insoluble:
A healthy body needs a combination of both of these.
Soluble fiber is a type of fiber that dissolves in water and forms a gel-like substance in the gut. It can be found in a variety of foods; some fruits, vegetables, nuts, beans, lentils, peas and some grains like oats. When soluble fiber is ingested, it binds with water in the gut and slows down the digestive process, this process helps to regulate blood sugar levels and promote fullness.
Insoluble fiber does not dissolve in water and just passes through the digestive system largely intact. Some common sources are wheat bran, some forms of beans, certain vegetables, GMO-free organic popped popcorn, whole grains. Insoluble fiber keeps the body’s promotion of regular movements by adding bulk to stool thus helping it to move quickly through the digestive tract. Because it isn’t digested, it is not a source of calories.
Some suggestions to add plant-based fiber: start low, go slow and keep adding as the body accepts it. When adding to a compromised system, mash, chop, use blender, or food processor, Next tool for healthy digestion is consuming lots of water. Lack of water in the digestive system can result in ulcers, indigestion, heartburn, fatigue, brain fog, memory loss, improper function of any of the organs, partial digestion and constipation
Be kind to your body,
Marie
