Insoluble fiber does not dissolve as it travels through your digestive system. The benefits of insoluble fiber are twofold: (1) It creates a feeling of fullness that help you eat less, and (2) it speeds things along and lessens the amount of fats, cholesterol, sugars, and starches that are absorbed. One caveat: Too much insoluble fiber may have a deleterious effect if it prevents absorption of nutrients.
Foods containing insoluble fiber include:
Corn bran
Vegetables such as green beans and dark green leafy vegetables
Seeds and nuts
Fruit skins and root vegetable skins
Whole-wheat products
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