The beginner’s guide to fiber

You probably aren’t getting enough fiber in your diet. Most Americans aren’t.

According to a report from the Academy of Nutrition and Dietetics, most of us are only getting around 15 grams of fiber per day. And that’s far off from what we should be getting.

In fact, the Institute of Medicine says that we need around twice that amount to really keep our digestion running smooth.

Here’s a short guide to fiber, including what it does, how much you need and where you can get it.

Why does it matter?

Just like oil in an engine, fiber is the stuff that keeps your digestion running on all cylinders. The stuff is found naturally in the plants we eat.

There are two types of dietary fiber.

• Soluble fiber, which combines with water and forms a gelatinous mass, supporting digestion.
• Insoluble fiber, which absorbs water, adding bulk in the digestive track to keep things flowing.

But not only is fiber important for digestion, it plays a critical role in preventing conditions like heart disease, diabetes, obesity and, of course, constipation.

How much fiber do I really need?

Men and women require slightly different amounts. According to the Institute of Medicine, women need somewhere around 25 grams of fiber daily, while men require about 38 grams per day.

Of course, needs vary from person to person. But those amounts can serve as a good daily guideline.

Keep your amount of fiber regular, and you’ll help prevent trips to the doctor.

Where can I get it?

The easiest way to add additional fiber in your diet is by eating more vegetables, fruit, beans, whole grains and nuts, according to the U.S. government’s dietary guidelines.

But don’t forget about beans. You really can’t miss here. Try all kinds.

Then try peas, artichokes, raspberries and even prunes on for size.

You can also get a good amount of fiber from dark leafy greens, which should be always be in your daily diet.

Check out our organic food diet guide to help get on track.

What are some easy ways I can add more?

• Start your day out with some whole grains. Look for a food source that has 5 grams or more per serving.
• Eat whole fruit. It has around twice the amount of fiber than a glass of juice.
• Eat raw vegetables as a snack. Up the ante by adding hummus or bean dip to the mix.

For more information on fiber, or to talk about alternative health methods, give us a call at our Palos Verdes Spa location.

Be Sociable, Share!

• 
• 

Leave a Reply