Want to be Healthy and Stay Healthy? Eat More Fiber…Here’s Why!

Most of us have no idea how much fiber we eat in a day.  Yet for most Americans whatever that amount is, it should be doubled.  According to the American Dietetic Association most of us don’t come close to eating the recommended 20-35 grams of fiber a day.  The average American consumes 14-15 grams a day.  The lack of fiber in our diet is causing major health issues in our society and needs to be changed ASAP.  If you are not getting enough fiber in your diet then be sure to read the rest of this article…it’s that important.

We get our fiber from ‘roughage’ like fruits, vegetables, whole grains, nuts, seeds and beans.  Americans aren’t exactly filling up their diets with these foods.  Instead we opt for high fat, high sugar foods often with a side of refined carbs.  All of the above are low in fiber and are causing those that consume them to be at a low level of health.

So, why is fiber so important?  The following is a list of health benefits you’ll receive when you eat a diet high in fiber:

•    Lower LDL or “bad” cholesterol levels without lowering HDL or “good” cholesterol levels
•    Improve or prevent constipation
•    Potentially lower risk of colon cancer
•    Potentially lower risk of type 2 diabetes
•    Helps us eat less and stay full until your next meal
•    Can help regulate blood glucose and insulin
•    People how eat more fiber typically weigh less and are less prone to weight gain as they age

That is a pretty powerful list.  Imagine getting all of those health benefits by simply adding more fiber to your diet.  Isn’t it worth it?  We should all make a concerted effort today to increase our fiber intake and get on the road to optimal health.  When you begin to increase your fiber intake, do so slowly to avoid gastric distress and also be sure to drink plenty of water!

How exactly do you increase your fiber intake?  First you need to know which foods are high in fiber and good for you to eat.  Once you have that information the rest is easy…just add these foods to your diet.
There are two types of fiber:

1.   Insoluble-This means the fiber does not dissolve in water.  Some examples of foods that contain insoluble fiber are whole grains, carrots, tomatoes, lettuce, brown rice, cucumbers, zucchini, and celery.

2.   Soluble-This means the fiber does dissolve in water.  Some examples of foods that contain soluble fiber are oatmeal, pears, strawberries, apples, beans, oat bran, plums, blackberries, raspberries, peaches, citrus fruits, peas, and lentils.

Soluble fiber helps prevent cholesterol from being absorbed into the intestines and helps minimize rises in blood sugar after a meal.  This is huge if you are looking to lose weight and burn fat.

Insoluble fiber keeps you regular (I think you know what I mean..buy more toilet paper : ), it may reduce your risk of colon cancer, and may also reduce your risk of developing hemorrhoids, varicous veins, and reduce your risk of obesity.

As you can see both types of fiber have their benefits.  It should be your goal to increase both types of fiber in your daily diet.  This can be done by eating a vegetable at every meal along with a high quality complex carbs like oatmeal, beans, tomatoes, brown rice, or whole grains.  Add a teaspoon of flaxseed to your smoothies or foods once a day.  Also, add some additional fruit to your diet.  Mid-meal snacks are a great time to have a piece of fruit or a handful of berries.  Just be sure to have a lean protein with the fruit.  This will help offset the effect the fruit sugar (fructose) will have on your blood sugar levels.

To sum up, fiber is good…eat it : )

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Yours in Health,

Jason Goggans