High fiber diets are essential for good health - but 95% of us aren't getting enough!
The importance of fiber to health and wellness has been well-documented for decades. High fiber diets may lower the risk of colon cancer, heart disease, and type 2 diabetes - and fiber helps normalize bowel movements and lower cholesterol. Fiber even facilitates weight loss by minimizing blood sugar spikes and helping dieters feel full and satisfied.
But, according to a survey of American adults, 95% of us aren’t getting enough. It’s worth noting that the survey was conducted by the Kellogg company - and, with a number of high fiber breakfast cereal brands, they certainly have an invested interest in the subject. Nonetheless, the numbers seem realistic and it’s no secret that most of us aren’t getting enough fiber.
Since coronary heart disease is the leading cause of death for both men and women in the United States, the heart-healthy benefits of fiber are of particular interest.
So just how big of an impact does fiber have in preventing coronary heart disease? Is it a 2% reduction in risk? Maybe 5%? 10%? According to Harvard researchers, high fiber intake is linked to a 40% decrease in the risk of coronary heart disease. Yes, 40%. That’s huge. Moreover, the study’s findings have been confirmed by subsequent research.
According to The National Academy of Sciences’ Institute of Medicine, men 50 and under should consume 38 grams of fiber per day. Men ages 51 and older should consume 30 grams. Women 50 and under should consume 25 grams of fiber per day. Women ages 51 and older should consume 21 grams.
It’s not hard to get your daily fiber requirement. Though cereal fibers were found to be particularly beneficial to heart health, fiber is also found in a number of other foods like fruit, nuts, seeds, brown rice, some whole grain products, vegetables and legumes. It’s important to read the nutrition label to find the exact fiber amounts.
For me, the research on fiber has changed the way that I eat. In addition to eating high-fiber bran cereal for my breakfast, I snack on Fiber One bars with peanut butter. Contrary to the popular belief about fiber tasting like cardboard, I find it quite delicious.
The bottom line: Getting your daily intake of fiber is crucially important to your body’s health.
About Davey Wavey
do dairy products helps to reduce on weight or fats?
It’s also important to get a mix of soluble and insoluble fiber. The soluble fiber is what helps lower cholesterol. In addition, the two together help promote colon health.
Within the colon, soluble fibers are more readily fermented. Therefore, more insoluble fiber remains in the fecal stream, creating much more bulk than soluble fibers. The increase in bulk also increases the amount of water-holding capacity within the feces. Soluble fiber creates butyrate preventing cancer. That’s made at the beginning of colon. That’s why insoluble fiber is important too because it increases transit time and pushes all that stuff to the end of the colon so all colon is protected.
Dude really that body is perfect I can’t remember when I have seen one quite like it and I would guess he was born with it make us ok bodies look bad…Lol Just saying…
I agree.
i like to mix a couple of tablespoons of ground flax-meal into my morning and post-workout protein shakes..
fiber and all the omega 3s n 6s i could ever want.. in a really good ratio to each other as well..
~ cheers..
I agree about the blend of soluble and insoluble, it’s the best way to get the most health benefits without adding in side effects. But be careful about the sugar in those Fiber One or Go Lean bars… that’s why they taste so good cause they’re generally PACKED with sugar. I did find one bar called Natur’s Diet Biscotti that’s tasty, only has a gram of sugar and has 8 grams of a blend of soluble and insoluble fiber as well as 10 grams of protein. I ran across it at GNC and they seem pretty darn good as a quick way to add in more fiber.
Mr Wavey: You’ve “hit the nail on the head.” For several years I’ve been taking equal amounts (1/8 cup each) of soluble fiber (Metamucil) and millers wheat bran in orange juice daily. The OJ is an excellent vehicle, gives me a shot of fruit sugar and provides plenty of vitamin C.
Watch for these things:
If you keep reading material by your toilet: you need more fiber.
If you use more than 3 squares of TP: you need more fiber.
If your turds don’t float: you need more fiber.
If you’re a bottom: you need more fiber!
oatmeal-granola-wheat germ-chili beans-fibre bars-green vegetables.