The Facts on Fiber  [February-05-2014]

Fiber is good for you. We've all heard that. We all know that. So why is it that the average American only consumes half the amount he or she needs every day? After all, it's really not all that difficult to eat tasty foods that deliver all of the fiber you need.

Here's a quick primer on the benefits of fiber and how you can improve your daily intake.

Dietary fiber includes all parts of plant foods that your body can't digest or absorb. As the Mayo Clinic puts it, "Unlike other food components, such as fats, proteins or carbohydrates—which your body breaks down and absorbs—fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestines, and colon and out of your body."

There are two types of fiber: soluble (it dissolves in water) and insoluble (it doesn't dissolve).

Soluble fiber, while passing through your gastrointestinal tract, absorbs water and slows down digestion. Good sources are oats, peas, beans, apples, carrots, citrus fruits and barley.

Insoluble fiber mostly passes intact through your system so it can help those who have problems with constipation. Good sources are whole wheat flour, seeds, grains and the stringy parts or skins of fruits and vegetables. Eat your greens!

Let's be clear, though: there's much more to fiber than an aid to prevent constipation—as important as that is.

Studies show a good intake of fiber is essential for overall digestive health and can prevent and treat conditions including severe acid reflux (GERD or gastroesophageal disease), inflammatory bowel syndrome (IBS), diverticulitis, cardiovascular disease, obesity and diabetes.

A high fiber diet, according to some published research, could reduce the risk of diverticulitis by as much as 40 percent.

One new study published in January, 2014 in Nutrition Journal looked at more than 4,000 people suffering type 2 diabetes and found that increased consumption of fiber improved glycemic control and decreased heart disease risk factors including chronic kidney disease. The researchers wrote, "Diabetic patents should be encouraged to consume more dietary fiber in daily life."

The Harvard School of Public Health says, however, that the typical American only consumes 12 to 15 grams of fiber a day while the Institute of Medicine and the American Dietetic Association (ADA) recommend between 18 and 38 grams a day—men need more than women; and adults more than seniors.

For people who have a hard time getting fiber from food, supplements can play an important role. And, says the ADA, "Even with a fiber-rich diet, a supplement may be needed to bring fiber intakes into a range adequate to prevent constipation."

Getting 30 to 35

Here's how you can easily add 30 to 35 grams of fiber a day, as recommended by the Dr. Oz Show. (But bear in mind that it's not advisable to dramatically increase fiber intake. Don't double it overnight, but increase slowly over several weeks. And drink more water, too).

Breakfast: 5 grams provided by just three-quarters of a cup of bran flakes.

Mid-morning snack: 8 grams from one cup of raspberries.

Lunch or dinner: 15 to 16 grams from a cup of lentils, split peas or black beans; 5 grams from one cup of broccoli.

You don't have to eliminate any of your favorite foods so that you can have a fiber-rich diet—just make sure you add foods like these. They will also help you feel full and satisfied and even help you lose weight. When you consider these facts and all of the amazing health benefits you know it makes sense to get regular with a regular intake of fiber-filled foods!