Why do I need fiber in my diet?

American's consume about 12-17g/day of fiber of which 3-4 grams are soluble. The recommended daily fiber content is 20-25g with the soluble fiber recommended to be about 5-10g. We are coming out a little short so it is time to do something about it.

Where do we get our fiber?

Dietary fiber is from the part of a plant that can't be absorbed or digested by the body. It can be found in whole grains, fruits, vegetables, and legumes. There are two kinds of fiber called soluble and unsoluble. When you hear the term soluble fiber, it gets its name because it dissolves in water. It forms a jelly like material in the small intestine and is destroyed by bacteria in the large intestine. It helps lower cholesterol and glucose levels in the body and is found in foods like apples, oats, barley, carrots, pears, peas, beans, seeds, and psyllium. The other type of fiber is insoluble fiber because, as you guessed it, does not dissolve in water and isn't destroyed by bacteria in the large intestine. These fibers work in the colon adding bulk and help retain water, keeping stools softer and larger. These fibers are found in foods like wheat bran, corn bran, cabbage, and root vegetables.

It is well known that fiber helps with constipation but what if we don't have that problem? Why do we want to make sure we get enough? Fiber provides many other benefits like lowering you risk of heart disease and your risk of diabetes, helps with irritable bowel syndrome, diverticulitis, hemorrhoids, and may decrease you risk of colon cancer. -Colon cancer is the third most common cause of cancer and second leading cause of death in cancers by the way.-

So now that you know how important it is, how can you add fiber to your diet?

Use whole wheat breads and pasta's instead of refined wheat, eat raw fruits and vegetables, potatoes, turnips, and carrots are high in fiber. Beans are high in fiber. Eat whole grain cereals.

Just remember to keep taking steps to improving your health. Each step makes a difference. This week take focus on fiber.

References:

Zimmermann M. Micronutrients as Prevention and Therapy: Burgerstien's Handbook of Nutrition, Micronutrients in the Prevention and Therapy of Disease. 9th Edition. Karl F. Haug Verlag, Huthig Medizin-Verlage GmbH & Co.,Stuttgart, Germany;2000:176

Nutrition and Healthy Eating. Web site. Available at: http://www.mayoclinic.com/health/fiber/NU00033. Accessed April 4, 2010.