The best way to improve our health is to start making healthy nutritional choices. Since obesity in America is not slowing down, and as American waistlines continue to expand, it might be helpful to discuss the benefits of a high fiber diet. Fiber has been well documented to maintain bowel function, reduce weight, improve insulin sensitivity, cardiovascular health, and play a role in the prevention of type II diabetes. Currently, less than a quarter of Americans eat the recommended amounts of fiber. Fiber intake should be approximately 50 grams daily, if that amount can be tolerated (a minimum of 20-35 grams per day is recommended) and an external supplement may be required. High fiber foods include fruits, vegetables, whole grain cereals, breads, nuts and seeds.
Remember, you are what you eat… Smart food choices now are a recipe for good health later!
Focus on Fiber: The Science Behind Why You Should Eat Your Fruits And Vegetables . How many times have you been told to eat your fruits and vegetables? Or that you need to eat healthier? The message is preached on a pretty consistent basis now that insurance companies are tracking the decline of American health and pharmaceuticals are coming up with a quick fix to every ache, pain and inconvenience. There is a way to help reduce the incidence of such major health concerns as high blood pressure, high cholesterol levels, heart attacks, diabetes and obesity. These ailments can be avoided all together without dependence on expensive and possibly dangerous medications and procedures, unfortunately, many of us are either unaware of the possibilities or unwilling to pursue them.
The advice to incorporate a healthy amount of fruits and vegetables has been handed down from generation to generation. The produce section in your local supermarket provides you with the perfect gateway to all the nutrients your body needs such as phytochemicals, vitamins, minerals, antioxidants, and fiber. It is important to train ourselves to eat small portions of fiber throughout the day and include fruits and vegetables. Grains and beans are not our sources of obtain fiber. Researchers have decided that the convenient way for us to get enough daily fiber is to genetically modify wheat in an effort to increase the amount and type (amylase) of fiber in bread. The inclusion of fruits and vegetables in your diet is a much simpler way of ensuring that your body is obtaining all of its requirements for fiber. Adding fiber to your diet can and should be done for the following reasons:
- Fiber carries fat out of the body.
- Fiber absorbs water and makes your stool softer (important to prevent constipation, hemorrhoids, diverticulosis, etc.)
- Eating fiber makes you feel fuller, longer.
- Studies have shown increasing your fiber intake decreases your calorie intake.
- Fiber helps to fast track your digested food out of the body (reducing the incidence of sickness and colon cancer)
- Fiber helps to increase the amount of “good” bacteria in the gut.
- Fiber will help you to lose weight.