If you suffer from digestive problems, you know how miserable it can be. The older we get, the less our internal plumbing seems to want to cooperate. Fiber can help with a lot of digestive issues and also has a multitude of other health benefits.
Health Benefits
Fiber can help regulate your bowels, aiding in both constipation and chronic diarrhea from Irritable Bowel Syndrome and other digestive disorders. But it is also protective against heart disease, lowers cholesterol, helps you lose weight, and sweeps away toxins from your colon. A diet high in fiber can reduce your risk for heart disease, stroke, colon cancer, type 2 diabetes and obesity.
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How Much Fiber is Recommended?
The average american gets less than half the recommended amount of fiber every day in their diet. The United States Dietary Association recommends that women under 55 should get 25 grams of fiber a day and men should get 38 grams. The American Heart Association recommends getting 25-30 grams of fiber a day to protect against heart disease.
Types of Fiber
There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and has shown to reduce heart disease, regulate your blood sugar levels, and lower cholesterol. This type of fiber is found in beans, sprouts, broccoli,pears and sweet potatoes.
Insoluble fiber helps to bulk up your stool, regulate your bowels and cleanse your colon. Examples of foods containing insoluble fiber are whole wheat, wheat bran, cauliflower, green beans and potatoes.
Sources of Fiber
The best source of fiber is from the foods you eat. The top 11 foods with the highest fiber content are:
- Prunes
- Brown rice
- Oat bran
- Kindey beans
- Pears
- Pinto beans
- Brussel sprouts
- Apples
- Oranges
- Oatmeal
- Broccoli
Unfortunately, most people just do not get enough fiber from their diet. While it is important to increase the vegetables and other fiber rich foods in your diet, you may need to use a fiber supplement as well.
Problems with fiber
One down side to fiber is that it can sometimes cause excess gas and bloating. You may need to also take a probiotic to aid in digestion as well as supplements to soothe your digestive system, such as ginger, peppermint and licorice root. Some fiber supplements such as Fiberwise, include these herbal remedies in their formula creating a unique high-quality product. For more information, about getting fiber into your diet, email me at nurse.theresa41@gmail.com.
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