Increasing Fiber For Optimum Health

According to WebMD most American's are only getting about 15 grams of fiber a day which is well below the actual recommended daily amount. For an average women she'll need to consume at least 25 grams per day and for the average man he'll need to take in 38 grams of fiber from a wide variety of healthy sources.

Although most of the population aren't getting enough fiber you also need to make sure that you're not going overboard by eating too much fiber either. When you start getting above 50 grams of fiber a day then you'll need to cut back as you could be missing out on many vital nutrients that your body needs. Sure, fiber is important to good health but like everything else fiber needs moderation otherwise you can run into tummy problems and malnutrition as the fiber could be replacing those much needed vitamins and minerals.

If you're not sure how much fiber you're consuming it'll be helpful if you start to write down what you eat in a food journal. By writing everything you eat down you'll soon be able to spot what your habits are and where you can improve as you're going to have all of the data there in front of you and the patterns you make on a daily basis with your food choices. A lot of people also find that as soon as they start to keep a food journal then they find themselves a lot more aware of what they are eating and what their cravings are so you might find yourself eating more fiber without actually making any proper decisions about it.

Once you've established how much you're consuming you can start to add in more fiber slowly (if necessary) by a couple of grams a day. If you have a sudden change of diet you can have tummy problems such as constipation and diarrhea where you're body isn't used to it. You will find that you may even lose a few pounds simply by adding in more fiber because you'll stay fuller for longer and be less inclined to snack on junk food as your blood sugar will remain fairly stable throughout the day.

Ideally your fiber needs to come from natural food sources however some people will struggle with hitting their daily intake amounts. Don't worry though because this is where fiber supplements come into play. You may find yourself needing to take a fiber supplement if you are first of all on a low-calorie diet and simply can't afford to switch out nutrient dense foods for higher fiber content ones; when calories are restricted then every single one counts as your body will need to make use of them to repair cells and get healthier. There's a wide variety of supplements available on the market so make sure you do your research to find out which one is best for you or ask your pharmacist for more information before purchase.

If you're not getting enough fiber you may find that you're experiencing some tummy troubles such as constipation or weight gain this is because you have an unhealthy gut. By not getting enough fiber in your diet you're putting yourself at risk for a whole host of nasty problems such as obesity, constipation, and high cholesterol to name a few.

Obesity
Both types of fiber help to keep your weight in check and stop the pounds from creeping on. Soluble fiber creates the gel that helps to keep your blood sugar stable which prevents the sudden drops in energy that cause you to go and binge on those high calorie junk food snacks to give you the buzz you need to get through the day.

The insoluble fiber will keep you feel full for ages which means you are less likely to snack on yucky junk food and more like to select good for you foods at meal times. If you're looking to lose some weight without going on a restrictive diet then simply adding in a few extra grams of fiber will help you to do this.

Constipation
Ever experienced bloating, cramping and hard stools that hurt when they pass? Then welcome to the world of constipation. If you don't bite this in the bud now they you could be looking at some serious complications down the road: fecal impaction sound interesting to you? You'd better start drinking your water and eating your fiber to help clean out your colon and make the best of all those yummy nutrients you're consuming.

Soluble fiber and the wonderful gel it makes with the liver help to soften the stools and make them nice and easy to pass whereas the insoluble fiber absorbs excess water in the colon, prevents harmful toxins being absorbed, cleans the colon, and pushes through all the waste in your gut. Without these you're going to have a tough time in the bathroom.

High Cholesterol
We're back to the wonderful gel created by those awesome liver enzymes and the soluble fiber again, can you see a pattern emerging here? This great gel prevents the "bad" cholesterol - the type that if it's left unchecked contributes to heart disease - from getting out of hand and keeps it at bay. The gel also slows down the process that releases cholesterol into the blood which over time helps to prevent heart disease and blood pressure problems - just don't forget to exercise though as that's a vital component too!

Not all foods have been created equal when it comes to fiber; some have a lot and others have hardly any. Normally, when you eat a healthy and varied diet getting enough fiber is easy but if you've realized that you're not getting enough then by adding these great foods slowly into your diet then you'll start feeling much much better.

1. Oatmeal: 4g per cup
2. Chia Seeds: 10.6g per ounce
3. Navy Beans: 19.1g per cup
4. Almonds: 17.4g per cup of whole almonds
5. Flax seeds: 2.7g per tablespoon
6. Raspberries: 8g per cup
7. Corn: 2g per single ear
8. Avocado: 10g per fruit
9. Brown Rice: 3.5g per cup
10. Edamame: 9g per half cup

Now that you've got your list of high fiber foods you're probably thinking where you can add them into your diet right? Well, I've got another great list of 5 Healthy High Fiber Snacks to get you going. You can be really creative with this foods and as long as you've got a bit of an imagination you can easily swap them in. For example when you're making a chili swap out half the meat for some navy beans and you've got a fiber packed meal right there.

You may find that you need some addition information based on the other topics that I have touched up in this article. The following articles should be able to answer your questions if not please leave me a comment and I'll endeavor to get back to you.

• Which Stool Softener Is Best For Constipation: there are many different remedies for treating constipation so make sure that you have all the knowledge before purchasing.
• Fiber And Constipation Tips Directory: a directory linking to interesting articles based on fiber consumption and dealing with constipation.
• Top Five Tips To Beat Constipation: a quick summary for busy people dealing with constipation.