My name is Spencer Hunt and I work with people and animals to help them improve their health and wellness through improved nutrition. Fiber is not usually seen as the most comfortable topic for discussion. It is also something that most people are lacking in their diet. Yet, for all its discomfort in discussion, fiber is a very beneficial, yet commonly ignored component of nutrition. Learn more about how to put more fiber into your diet through this article.

How Much Fiber Should You Eat

It is recommended that women digest 21 to 25 grams of fiber a day and that men take in 30 to 38 grams a day. It is not difficult to get this much fiber from your nutritional regime – as long as you are eating a balanced, healthy diet. Fresh fruits and vegetables offer a great deal of fiber, as well as whole grains. Read nutrition labels to find the foods that give you the highest amount of fiber.

How Does Fiber Work?

Fiber is different from fats, proteins and carbohydrates in that it is not digested by your body. This means that is passes through your stomach and small intestine, going directly into your colon, pretty much unchanged. It decreases your chance of constipation and other intestinal problems. Fiber helps to regulate your body’s process of eliminating solid waste. It is important to drink plenty of water in addition to ensuring adequate fiber intake. Water helps the fiber better do its job.

What Can Fiber Do For Me?

Soluble fiber can lower blood cholesterol levels. It also slows the body’s absorption of sugar. This means it can help improve the body’s blood sugar levels. Studies have also shown that a diet high in fiber may reduce a person’s risk of developing certain health conditions.

A high fiber diet can also help with weight loss. Foods that are high in fiber make you feel more full and take longer to chew so your body has time to register as full. High fiber foods also tend to be lower in calories and make you feel full – and make you STAY feeling full.

What Foods are Most Fiber Rich?

Beans are, hands down, the most fiber rich. One cup of lentils packs a whopping 15.6 grams of fiber! Fruits and vegetables also offer a great deal of fiber. Pears, figs, blueberries, apples and strawberries are some of the fruit power players in the fiber game. For vegetables, look to peas, artichokes, Brussels sprouts and mustard greens. In the grains, cereals and pasta group, opt for whole-wheat spaghetti, bran flakes, oatmeal and rye bread.

Read labels and make healthy food choices, including fresh fruits and vegetables. Balance your diet by incorporating foods from each of the food groups and drinking lots of water. Increasing the fiber in your diet can help you ward off serious health issues, lose weight and regulate your body’s elimination of waste.