Fiber....The Regulator!!

Fiber is part of a plant food (fruits, vegetables, whole grains, and legumes) that is not digested by the small intestine. There are many benefits to consuming a high-fiber diet including: ·       Regulates bowel movements •        Helps maintain bowel integrity and health •        Lowers blood cholesterol levels •        Reduces the risk of heart disease •        Helps control blood sugar levels •        Aids in weight loss or healthy weight maintenance •        May protect against certain cancers Did you know that Americans only consume on average 15 grams of fiber per day. This is only about half of the recommended amount. It is recommended that individuals age 50 and younger consume 38 g of fiber per day if male and and 25 g per day if female. If you are over the age of 50 years old then the recs decrease to 30 g per day for men and 21 g per day for women. In order to get the best benefit from the fiber in your diet, you should consume 64 oz or eight 8oz glasses of water per day. Fiber needs to absorb or dissolve in water in order to be effective.  Increasing fiber without increasing fluid intake may cause cramping, bloating, and  more constipation. Good sources of fiber include vegetables, fruits (highest if consuming the skin), nuts, seeds, whole grains, oats, oatbran, and beans.