The Super-Blooper Nutrient!
Know the fiber benefits! 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 |
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
These fiber benefits can improve your overall wellness!
