Feel wonders of adding more fiber to your diet

It's recommended that we all get between 20 to 30 grams a day of fiber, but most people don’t even eat half that much. Unless you regularly eat fruits and vegetables, nuts, and seeds, you may be missing out on the healthiest forms of fiber available.

So why is fiber so important? For weight control is one reason that should grab your attention. Soluble fiber, like that found in cucumbers, blueberries, pumpkin, beans, and nuts help to slow down your digestion. This helps you to feel full longer, and is one reason why fiber helps with weight control.

Insoluble fiber, found in foods like dark green leafy vegetables, green beans, celery, and carrots, does not dissolve at all and helps add bulk to your stool. This helps food to move through your digestive tract more quickly for healthy elimination. Many whole foods, especially fruits and vegetables, naturally contain both soluble and insoluble fiber.

There’s no shortage of research showing how fiber may boost your health. Some of its top potential benefits include:

Heart health: An inverse association has been found between fiber intake and heart attack, and research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease.

Stroke: Researchers have found that for every seven-grams more fiber you consume on a daily basis, your stroke risk is decreased by 7 percent.

Weight loss and management: Fiber supplements have been shown to enhance weight loss among obese people, likely because fiber increases feelings of fullness.

Skin health: Fiber, particularly psyllium husk, may help move yeast and fungus out of your body, preventing them from being excreted through your skin where they could trigger acne or rashes.

Blood sugar control: Soluble fiber may help to slow your body’s breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control.

Hemorrhoids: A high-fiber diet may lower your risk of hemorrhoids.

Gallstones and kidney stones: A high-fiber diet may reduce the risk of gallstones and kidney stones, likely because of its ability to help regulate blood sugar.

To find out more about fiber and why it's so vital to add more to your diet, check out the informative book, What's with Fiber? at www.basichealthpub.com