The Benefits of Fiber
One of the essentials of a Healthy Diet

Most people only eat 12-15 grams per day. Looks like it's time to bulk up.

Fiber is classified as either soluble (dissolves in water) and insoluble (does not dissolve in water).

• Insoluble Fiber- comes from wheat bran, nuts, seeds, vegetables. This type of fiber increases the bulk in your stool and promotes regular bowel movements, riding your body of waste.
• Soluble Fiber - comes from citrus fruits, apples, beans, oats, flax, berries, psyllium, carrots, peas, barley. This type of fiber stabilizes blood glucose, reduces cholesterol, and slows digestion for better vitamin absorption.

Eat a variety of high fiber foods to get plenty of both types of fiber.

There are many health benefits in increasing your fiber intake:

Fiber reduces the risk of heart disease. Coronary heart disease is the leading cause of death in the United States. The disease is caused by a buildup in the arteries of low-density lipoprotein (LDL), "bad" cholesterol. The buildup causes the arteries to harden and become narrow. The imminent complete blockage of the artery is what causes a heart attack.

Studies have shown that people with high fiber diets are less prone to heart disease because fiber reduces the absorption LDL cholesterol in the intestins.

Fiber relieves constipation and promotes a healthy digestive system. As fiber absorbs water and adds bulk to your stool, it promotes quicker elimination of waste. When your stool passes more easily, you are less likely to develop hemorrhoids from straining. Insoluble fiber such as wheat and oat bran is more effective in preventing constipation than soluble fiber.

Fiber aids in weight management. High fiber diets are more healthy in general because the food sources containing high amounts of fiber tend to be healthy. You can't go wrong with fruits, vegetables and whole grains.

Your body uses more energy to digest high fiber foods than it does any another. Foods high in soluble fiber slow digestion and absorption of glucose in the blood, regulating your appetite as a result. You feel satisfied longer because your blood sugar is stabilized.

• Start your day with fiber. Add bananas, flax seeds, nuts, or berries to your cereal or oatmeal for breakfast.
• Substitute any white pasta, white rice, or white bread with those made with whole grains.
• Can the fruit juices. Although a cup of 100% fruit juice counts as a serving of fruit, whole fruits contain a lot more fiber, less sugar, and less calories than their respective juices. A 3" diameter apple has 5.7 grams of fiber.
• Snack on carrots instead of chips. Carrots are a great source of both soluble and insoluble fiber.
• Eat more artichokes. A medium cooked artichoke has 6.5 grams of fiber.

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