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Fiber is an important element of overall health and wellbeing. But sad to say, most people simply aren’t getting enough fiber in their diet. It’s either because they’re not aware of how important fiber is or they have been misinformed on the sources of dietary fiber.
Let me give you the facts:
- the average American barely consumes half of the recommended amount of fiber per day and only 10 percent of people in the U.S. are getting the recommended amount of fiber in their diets
- 53 percent of Americans believe that steak is a significant source of fiber when in reality, meat contains little or no dietary fiber at all
- 42 percent believe potato chips contain a significant amount of fiber
The Real Deal about Fiber and Your Health
Fiber (also called roughage or bulk) is composed of sugar and starch from plants. Your body does not digest and absorb fiber, unlike proteins and fats, and it passes unchanged through your stomach and small intestine into the large intestine.
There are two types of fiber: soluble and insoluble. The main difference between the two is how they work in your body. After you ingest soluble fiber, it absorbs water and is converted into a gel-like substance which traps food, sugars, cholesterol and fats in your stomach, leads them to the digestive tract and slows their absorption into your body. On the other hand, insoluble fiber passes through your digestive system largely intact and helps it function better.
More than simply being a remedy for constipation, a high-fiber diet can greatly improve your health by:
- promoting the growth of healthy bacteria in your intestinal tract to help enhance your immune system and overall wellness
- helping lower the risk of heart attack, diabetes, high blood pressure, stroke, obesity and certain cancers
- keeping you feeling full longer to help regulate your weight
- slowing down the absorption of sugar to improve your blood glucose
- trapping cholesterol and fats to help you maintain ideal cholesterol levels and,
- absorbing water and adding “bulk” to your tool to enhance intestinal health and regularity
How Much Fiber Do You Need and Where to Get It
The National Fiber Council recommends at least 32 grams of fiber per day as the minimum consumption for a healthy adult.
If you’re currently on a low-carbohydrate diet and have reduced the amount of grains, fruits and veggies you eat, it will be hard for you to meet the 32-gram minimum. The same goes if you’re fond of eating fast food.
But it’s actually not that hard to maintain a healthy amount of fiber in your diet.
Oats, oat bran, dried beans and peas, barley, flax seed, oranges, apples, carrots and psyllium husk are foods rich in soluble fiber. You can get insoluble fiber from whole-wheat products, wheat oats, corn bran, flax seed, green beans, cauliflower, potato skins and from fruit and root vegetable skins.
Get your fiber from real fruits and not from fruit juices because fresh fruits contain more nutrients and fiber. Also, most fruit juices are overloaded with sugar and the pasteurization process can destroy some vitamins and minerals.
Switching from a low-carb diet to a high-fiber diet may prove to be a more effective way of losing weight because fiber is not digested, keeping you feeling full, which can minimize or eliminate extra snacking.
If you’re having a hard time getting the optimal amount of fiber into your diet, Dr. Mercola recommends a quality fiber supplement called Fiber Harmony Organic Psyllium. It’s certified 100% organic by the USDA and is guaranteed to deliver your daily recommended allowance of soluble and insoluble fiber.
Remember, being healthy doesn’t need to be complicated. You’d be surprised at how a simple lifestyle change like getting the right amount of fiber can do wonders for your health.
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