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Got Fiber?

Diet and nutrition image.

You hear a lot about how you need fiber in your diet, but just how important is it to your body and how does it help you?

The Institute of Medicine recommends a daily fiber intake of 38 grams for men and 25 grams for women for anyone under 50; for those over 50, the numbers are 30 and 21 respectively. However, many get only about half that amount each day.

Eating the proper amount of fiber has significant health benefits including:

  • Lower cholesterol
  • Lower incidence of constipation
  • Feeling of “fullness” that can lead to weight loss
  • Reduced risk for colon cancer
  • Reduced risk for diabetes

Natural fiber is the best way to increase fiber intake in your diet, making “artificial” fiber supplements unnecessary. Some of the best sources of natural fiber include:

  • Nuts – one of the best sources of fiber. Eating a handful a day is a great way to add natural fiber to your diet.
  • Vegetables - Fibrous vegetables like spinach, broccoli, cabbage, squash, asparagus, cucumbers and Brussels sprouts provide the most benefit. If the vegetable has skin or seeds – these make it even more fiber-rich!
  • Fruit – Leave the skin on please because it is a major source of fiber! The seeds in berries are also a major source of fiber! You should definitely help yourself to several servings of these each day!
  • Seeds – Pumpkin seeds, sesame seeds and sunflower seeds all provide an excellent source of fiber and they make a great snack too!
  • Legumes – Beans, especially green beans as opposed to the dried variety, are a fiber-filled food.

Keep in mind that it is important to make sure you drink plenty of water each day in order to make the fiber you eat more productive.

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