Why Do You Need Fiber?

Fiber is something the body needs but never actually digests — in fact, it remains more or less the same from plate to toilet. It comes in two varieties, soluble and insoluble, and most plant-based foods contain a mixture of the two. Soluble fiber turns to gel in the stomach and slows digestion, which helps lower cholesterol and blood glucose. Insoluble fiber, on the other hand, remains unchanged all the way to the colon, making waste heavier and softer so it can shimmy through the intestines more easily. Regardless of these differences, neither type of fiber is ever absorbed into the body.

Best Foods With Fiber: Weight Loss Tips

• Split Peas
  • 16.3 grams per cup, cooked.
• Lentils
  • 15.6 grams per cup, cooked.
• Black Beans
  • 15 grams per cup, cooked.
• Lima Beans
  • 13.2 grams per cup, cooked.
• Artichokes
  • 10.3 grams per medium vegetable, cooked.
• Peas
  • 8.8 grams per cup, cooked.
• Broccoli
  • 5.1 grams per cup, boiled.
• Brussel Sprouts
  • 5.1 grams per cup, boiled.
• Raspberries 
  •  8 grams per cup, raw.
• Blackberries
  • 7.6 grams per cup, raw.

Advantages of Fiber

• Fiber slows the rate that sugar is absorbed into the bloodstream. When you eat foods high in fiber, such as beans and whole grains, the sugar in those foods is absorbed slower, which keeps your blood glucose levels from rising too fast. This is good for you because spikes in glucose fall rapidly, which can make you feel hungry soon after eating and lead to overeating.
• Fiber makes your intestines move faster. When you eat whole grains rich in insoluble fiber, it moves faster through your intestines, which can help signal that you are full.
• Fiber cleans your colon, acting like a scrub brush. The scrub-brush effect of fiber helps clean out bacteria and other buildup in your intestines and reduces your risk for colon cancer.
• Fiber helps keep you regular. A high-fiber diet helps you have soft, regular bowel movements, reducing constipation.

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