8. High-Fiber Foods and Starchy Carbohydrates
Dietary fiber (also called roughage) are the nutrients that aren’t absorbed into the intestines, instead retaining water and traveling along the digestive tract, eventually becoming excrement. Fiber is a form of carbohydrate, and can be separated into two different types: soluble, meaning it can be dissolved in water and undergoes changes when it moves through the digestive tract, and insoluble fiber, which means it does not dissolve in water, and doesn’t change form as it moves through our system.
Soluble fiber slows down the speed in which the stomach empties itself, and the rate of sugar absorption in the body, by binding to fatty acids. Soluble fiber helps reduce cholesterol, regulate sugar intake, and improve the immune and digestive systems. Insoluble fiber helps move bulk through the digestive tract and controls pH levels in the intestines. Insoluble fiber can prevent constipation and promote regularity. Fiber can absorb uric acid and easily eliminate it through waste products.
Starchy carbohydrates act as the main source of energy in a healthy diet. They’re broken down into glucose which provides fuel for the body, and are also a good source of vitamins and minerals like iron, calcium, folate and B-complex vitamins. Starchy carbohydrates include bread, potatoes, rice, quinoa, couscous and pasta, and are low in purines which makes them a great addition to a diet that aims to lower uric acid levels.
Ensure you’re getting enough dietary fiber and starchy carbohydrates every day by including them in every meal. Breakfast cereals that include wheat or oats, salad sandwiches on wholemeal bread, fresh vegetables, beans, legumes and fruit are just some of the foods that will provide healthy amounts of fiber and carbohydrates.