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Fabulous fiber
Fiber is a carbohydrate the body cannot digest or absorb. Soluble fiber dissolves in water to form a gel that slows digestion and can help lower cholesterol and blood sugar. It’s in good supply in avocados, carrots, apples, oats, bananas, barley and citrus fruits. Insoluble fiber, in bran, 100% whole-wheat flour, nuts, beans, cauliflower, potatoes and green beans, powers the movement of food through your digestive system. Most plant foods contain some of both.
We’ve known that a happy gut depends on a daily supply of fiber, but new insights reveal that a fiber-rich diet promotes weight loss and helps lower the risk of osteoporosis (and not just because you’re taking pressure off joints as you lose weight).
A recent study in Nutrition & Metabolism found that ditching animal foods helped participants lose 13 pounds over 16 weeks. The researchers say that’s from an automatic reduction in fat and calories, plus an increased fiber intake that makes the body burn more calories to digest the food.
Another study in the American Journal of Managed Care found that the more dietary fiber a person eats, the less likely they are to develop osteoarthritis. That’s because a high-fiber diet helps cool inflammation. It took 15-26 grams of dietary fiber daily to protect joint health. One cup of cooked black beans delivers 15 grams; a cup of cooked split peas, 16 grams; a cup of artichoke hearts, 14 grams, and a cup of raspberries or blackberries, around 8 grams.
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