Yes, I really did just tell you to go eat some cardboard. Unfortunately, that’s what most of us think of when you mention fiber. We know we need it, but we really don’t want it. Fortunately, the food industry is making great strides to make fiber more palatable to the average American carnivore. Just be wary, all foods labeled “whole grain” or “high fiber” are not created equal.
Fiber helps keep your digestive tract healthy, helping to prevent constipation, diverticulosis and colon cancer. It can also help lower your cholesterol and blood pressure, and regulate your blood sugar. Other sources have linked a high fiber diet with reducing the pain of arthritis, losing weight and extending your life-span.
Most Americans only get 1/3 of the recommended 30 grams of fiber each day. Actually, some sources use 25 grams as good and 40 as the ideal.
There are two types of fiber: soluble and insoluble. Be sure to eat both kinds.
Soluble fiber comes from fruits, legumes (beans and peas), and oats. It helps lower your cholesterol and regulate blood sugar.
Insoluble fiber is found in whole grains. Together with water, insoluble fiber stimulates your colon to keep things moving and prevent constipation.
So, what am I really asking you to eat today?
2-3 cups of whole grain foods- bread (if you go for wheat, the first listed ingredient should be whole wheat), brown rice, oats, high fiber cereals (think All-bran)
1 1/2 cups of dry beans and other legumes (peas, lentils and popcorn)
4-5 cups of fresh vegetables (green leafy, broccoli, cauliflower, cabbage, Brussels sprouts, and root vegetables) and fruit (aim for those with edible skins such as kiwi, figs, blueberries, apples and raspberries)
Also try adding wheat bran to cereal, soup or cookies, or using an over the counter fiber supplement.
Oh, and don’t forget to wash it down with water!
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