The Fiber Factor: Why and How to Make It a Part of Your Diet

Research shows that fiber is crucial for good health: less diabetes and blood pressure, better digestion and absorption, and even prevention of certain serious diseases.

Dietary fiber is found only in plant-based foods – vegetables, fruits, grains – especially whole grains, legumes, nuts, and seeds. Legumes and whole grains contain a lot of fiber, along with complex carbohydrates, which are the healthier type for digestion.

There are two types of fiber:

Soluble fiber – undergoes fermentation by intestinal bacteria, turning into a gel. This slows down food digestion. Sugar is absorbed slowly, which balances blood sugar levels. Cholesterol levels also decrease.

Soluble fibers also serve as prebiotic fibers, feeding the good bacteria. They boost digestive health and strengthen the immune system, prevent constipation and enhance vitamin and mineral absorption.

Insoluble fiber – encourages movement in the digestive system.

The standout benefit of consuming adequate fiber is maintaining a healthy weight. Fiber increases food volume in the stomach, contributing to a longer feeling of fullness. The stomach empties more slowly, leading to eating less. Since they are not digested in the digestive system, they have no caloric value, yet promote a sense of satiety.

Fiber improves bowel movements and prevents constipation – it's crucial to understand that the whole body's health is linked to waste elimination, and when this doesn't happen properly, the immune system suffers, the liver struggles, and even the brain finds it challenging.

There are many types of dietary fibers sold as dietary supplements. They are isolated and processed. You can't compare them to whole foods containing various fibers in a complete form tailored to the body's digestive capacity.

Additionally, whole foods contain other substances, such as vitamins, minerals, and antioxidants, which together enable more efficient absorption.

The system can digest whole oats with all its components more easily than oat bran, which is just isolated fiber in a large amount and not adapted. This even leads to mineral depletion, which is unfortunate.

Incorporate more vegetables, more fruits, whole grains, and legumes into meals for better health.

Zohara Shrabit is an N.D. naturopath and iridology expert, with many years of experience in treatment, consulting, and workshop facilitation. To book a complimentary workshop, call 073-2221290