Why is fiber so important in our diets?

Research has shown that a diet rich in fiber reduces the risk of coronary heart disease by lowering your cholesterol levels and reducing your risk of type II diabetes by slowing absorption of sugar.  It’s never too late to start reducing your coronary risk factors!  Other coronary risk factors include high cholesterol, obesity, lack of exercise, smoking, diabetes, and family history.

Fiber is not just for the heart, it keeps our stomachs filling fuller longer, which is why it is great for weight management.  Fiber relieves constipation by providing bulk in the digestive system and it keeps the digestive tract cells healthier.  Fibers along with water are key regulators to a healthy digestive tract.  Too much fiber without enough water can create constipation, so increase gradually to avoid and be mindful of your water intake.

How much fiber do you need each day? The National Academy of Sciences' Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:

Men                                         38/g/day                                               30g/day

Women                                    25/g/day                                               21g/day

Ways to add fiber to your diet:

Whole grains, whole wheat, oatmeal, bran, millet, barley, brown rice and brown pasta.

Eat fruits and vegetables raw with skins intact.

Black beans, kidney beans, garbanzo beans, navy beans and lentils.

(Beans can replace your meats, good source of protein)

Colorful fruits and vegetables increase disease fighting antioxidants.

Whole grain pretzels, low-fat popcorn, raw nuts, dried fruits, and flaxseeds

Make your own healthy trail mix with high fiber foods

Fiber is our friend; commit to make a small change today in your diet by just adding more grains, fruits and vegetables to your diet.  Start with increasing your fiber by one 1/2cup serving a day until you reach 8-10 1/2cup/servings/day. Your body will thank you for it!