FIBER: The Super-Blooper Nutrient!

"What comes to mind when you think FIBER? Beans, beans, the musical fruit, the more we eat...oh!...never mind!"

It�s hard to imagine but until the 1970s, fiber was completely ignored as being beneficial to your health. Today, you can't pick up any health-related publication without reading how important fiber is to your overall well-being.

Fiber is only found in plants and it is indigestible. That�s right�it passes through the human digestive system virtually unchanged! You might not want to dwell too much on that! Read on to discover more facts about fiber, why we need it, and how we can get more of it!

Fiber is a special carbohydrate, which can be divided into two categories: soluble and insoluble.

Soluble fiber dissolves in water and can be found in oats, peas, beans, apples, and carrots. It lowers blood cholesterol and blood sugar levels. Insoluble fiber cannot be dissolved in water and can be found in whole-wheat flour, wheat bran, nuts, and many vegetables. It is an excellent laxative.

A good diet should consist of 25-38 grams of fiber each day. Most Americans get half of that recommended amount.

Can you believe that Americans currently consume about 10% of the fiber that was consumed 100 years ago? To be fair, one major reason for this decline is the advancement in wheat processing technology.

Daily Fiber Recommendations
Age 50 or less 50 or more

Women 25 grams 21 grams
Men 38 grams 30 grams

Click here to discover easy ways to get more fiber in your diet!

THE SOURCES OF FIBER:

all-natural cereals (bran has the highest fiber content of any food)
whole-grain breads
legumes (beans, dried peas, lentils)
fruit
vegetables
nuts and seeds
dietary supplements (Metamucil, Citrucel)
NOTE:Supplements in general are a restricted type of fiber. To get the greatest health benefit, eat a wide variety of high-fiber foods.

THE BENEFITS OF FIBER ARE PLENTIFUL:

slows down the eating process by making you chew
helps you feel full
makes food more satisfying
slows digestion and absorption
enables glucose (sugar) to enter the bloodstream more slowly
lowers blood cholesterol levels
prevents constipation
aids in weight loss
helps nourish the lining of the colon
produces organic acids that provide fuel for the liver

HOW CAN YOU GET MORE FIBER IN YOUR DIET?

There are many easy ways to increase the amount of fiber in your diet and make sure that you reap the extensive health benefits. Click here to find out how to get more roughage in your diet!

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