What are fibers and their sources?

Fiber is a type of carbohydrate that the body cannot digest. It is found in plant-based foods such as fruits, vegetables, whole grains, nuts, seeds, and legumes. There are two main types of fiber: soluble fiber, which dissolves in water and helps to lower cholesterol and regulate blood sugar levels, and insoluble fiber, which does not dissolve in water and helps to promote regular bowel movements and prevent constipation. Some common sources of fiber include:

1. Fruits: apples, berries, oranges, bananas, pears
2. Vegetables: broccoli, carrots, spinach, Brussels sprouts, sweet potatoes
3. Whole grains: oats, barley, quinoa, brown rice, whole wheat bread
4. Nuts and seeds: almonds, chia seeds, flaxseeds, sunflower seeds, pumpkin seeds
5. Legumes: beans, lentils, chickpeas, peas

Definition:

Fibers are structural components of plants and animals that provide strength, support, and rigidity. They are generally composed of polysaccharides, which are complex carbohydrates.

Sources:

Soluble Fibers:

- Fruit: Apples, bananas, pears, strawberries
- Vegetables: Carrots, broccoli, Brussels sprouts
- Legumes: Beans, lentils, peas
- Oats: Oatmeal, oat bran

Insoluble Fibers:

- Wheat Bran: Whole-wheat bread, cereals
- Brown Rice: Brown rice, rice bran
- Vegetables: Celery, cauliflower, leafy greens
- Nuts and Seeds: Almonds, walnuts, chia seeds

Other Sources:

- Psyllium: A plant-derived soluble fiber used in supplements
- Chitin: A fiber found in the exoskeletons of insects and crustaceans
- Cellulose: A plant-based insoluble fiber used as a bulking agent in food products
- Hemicellulose: A plant-based fiber that is both soluble and insoluble
- Lignin: A plant-based insoluble fiber that provides structural support