Plant-based eaters are often asked: Where do you get your protein but an equally valid question for the high (animal) protein eaters should be: Where do you get your fiber?
Fiber is incredibly important for great health and is only found in plant foods. What is it? It’s an undigestible carbohydrate found in the cell walls of plants.
There are two types of fiber: soluble and insoluble. Soluble fiber reacts with water and turns into a gel during digestion. Insoluble fiber, on the other hand, absorbs water and adds bulk to your stool. While soluble fiber tends to slow digestion, insoluble fiber tends to speed it up.
Why are they so important? Soluble fiber is food for the healthy bacteria (gut flora) in your gut that supports everything from healthy brain function to healthy immune system, and insoluble fiber helps add bulk to your stool, which keeps you eliminating regularly so don’t have toxic build up in your intestines.
Since fiber is a major component of plant cells, almost all fruits and vegetables are good source, and most of them contain both soluble and insoluble varieties. Whole grains and legumes are also fiber-rich and a great way to get your daily dose of fiber.
Try to get at least 25g fiber/day but when you increase fiber you should also increase your water intake to help move it along through your system.