If you are trying to be healthier, a habit of diet and exercise may not be enough. If you have been trying to be healthy but still notice that you feel a bit lethargic and that the weight is not coming off as soom as you would like, a colon cleaning may be the solution you need. The problem may not be what you are eating, but the toxins that may still be stuck in your system and need to be removed. There is a natural way to do this.

While many people like to overlook the colon, a meeting between 57 doctors at the Royal Society of Medicine in Great Britain agreed that the majority of diseases come from poisonous bacteria that are all absorbed into the body through the intestines and colon. This is more prevalent if you suffer from constipation, because the toxins sit in the colon longer.

While often when you have a medical problem such as a headache or a heart problem you won’t necessarily think to blame your colon for the ailment, these medical officials say you should.

If you are unsure of what the colon is or how it works, it’s your large intestine. Picture a tube that is five feet long that all the chewed up and digested food goes into. After your body has pulled all the things it needs from your food, it moves onto the colon to prepare to be eliminated from the body. The way to keep that waste from sitting there and starting to push more toxins into your system is to make sure waste is eliminated in a timely manner. The best way to do that is to make sure you have enough fiber in your diet (the recommended amount is 20-35 grams of fiber every day), but few people do.

When it comes to a job title, the colon is essentially the body’s garbage truck. Its job is to take the waste that is in the system and move it out of the body. And in fine working condition, it is a busy system. The majority of naturopathic physicians believe that people should be having bowel movements 2-3 times a day. They also say that when someone has fewer than 2 movements a day, they are constipated. That means the waste is sitting longer than it should be in the system, and that can lead to more bacteria creation and more toxins being absorbed into the body.

Once those toxins are absorbed through the colon walls they can get into the blood stream and travel the blood-rivers of the body until they decide to stick to tissue and other portions of the body. This is when you will notice various ailments as the bacteria take hold.

And it’s not just the traveling toxins that are a problem. The toxic material that will begin to coat the wall of your intestines will also block the good nutrients your body needs from being able to be absorbed.

Luckily this is something that can be changed by making a few changes to your daily habits. Simply adding more fiber to your diet to get up to the recommended amount of 20-35 grams per day will help your colon keep moving things through and working well.

What to eat to cleanse your colon? The kind of fiber you want is soluble fiber that will absorb that various toxins and other materials in your system and move them through with it. This kind of fiber is found in fruits, vegetables, bran and other simliar items.

Most people don’t eat enough fiber every day, but they can still get enough to promote digestive health. While everyone should try to add more fiber into their meals, if that is not going to happen for you, there are a number of supplements you can look into and take to make sure your body is still getting the fiber it needs.

I’m sure you’ve heard everyone saying it - the best way to live your life is through a high-fiber diet. Health expert after health expert is telling us this. Even the American Dietetic Association, the Surgeon General, and the National Cancer Institute are pushing the importance of making sure you eat enough fiber. Their recommendation is that every adult should consume at least 20-35 grams of fiber a day (for children the recommendation is “age plus five” meaning their age plus five in fiber grams per day).

While that doesn’t seem like too much to ask, a lot of the foods we eat today are not full of the high fiber we need, but instead are overflowing with fats and sugars that we don’t require. Every day people are tempted by fast food restaurants, snacks that have been preserved and pre-packaged, and other non-healthy options, instead of fiber-rich foods like fresh vegetables and fruits.

Not all people can appreciate what fiber really does for the body. Often, they don’t know about its healthful benefits. Essentially when you take in soluble fibers they get into your digestive system and act much like a first cleaning crew. Things that are in the system, like toxins and extra cholesterol will be sucked into the fiber, and then it will move it through the body and eventually eliminate those items during a bowel movement. Insoluble fibers meanwhile are like the secondary clean up crew and scrub the walls of your colon, getting any other debris to move out of your body. It is believed diets high in fiber can keep toxins from turning into diseases such as Cancer, Crohn’s, and Colitis.

In addition, fiber is an aid in heart health. Studies have shown that fiber contributes to healthy cholesterol levels as well as regulating blood sugar levels.

When it comes to losing weight, fiber is the smart and natural choice to help you reach your weight loss goals. Generally foods that are high in fiber are very low in calories. The result is simple math – the lower calorie a food is, the more of it you can eat within dieting parameters. Once fiber-rich foods get into the intestines, they also help produce hormone CCK (cholecystokinin). This is the hormone that sends messages to your body and brain to let you know you have eaten enough, and are full.

The changes that can make all the difference in your battle with weight loss and to have better health are very easy ones. It’s as simple as adding more fiber to your diet. If you don’t remember the 20-35 grams of fiber number, remember to try and make sure there are five servings of fruit and vegetables in your diet every day.

Fiber is part of a healthy diet, discover why.

Fiber plays a very important role in a healthy diet. Fiber is found in plants, and dietary fiber –the kind of fiber we eat- comes to us inside the fruits, vegetables and grains we eat.

Human provides no calories, as it cannot be digested by humans. Why is it so important then?

Fiber adds bulk to the diet. This bulk aids digestion by making food move faster through the system; not only preventing constipation but preventing the absorption of unhealthy substances as well. Fiber also protects the intestinal wall. With this function in mind, fiber helps to prevent diabetes, heart disease and diverticulosis, which sometimes develops into colon cancer.

Fiber makes you feel full faster and keeps you satisfied for longer, a priceless function when you are trying to control your weight.

DAILY RECOMMENDED AMOUNT OF FIBER

Older children, teenagers and adults should aim to have 20-35 grams fiber per day. Fresh fruit, vegetables and cereals should be introduced to younger children, but without counting grams. The amount of food young children should eat in a day doesn’t allow to reach this level of fiber in their diet.

WAYS WITH FIBER

The way to ensure adequate fiber intake is to eat a variety of foods, including more fruits, vegetables, whole grains, cereals, and dried beans and peas.

If you are not having enough, add fiber to your diet gradually. Water aids the passage of fiber through the digestive system, so drink plenty of fluids. Take a few weeks to build up the amount of fiber in your diet to avoid discomfort.

When you don’t peel fruits and vegetables, you are actually getting some more fiber. Cooked food may actually increase your fiber intake by decreasing the volume of the food that you eat. Eating fiber rich food is beneficial, no matter if it is cooked or raw.

HOW TO GET FIBER

There are two types of fiber: soluble and insoluble.

Soluble fiber attracts water and turns to gel during digestion, slowing it. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Soluble fiber has been scientifically proven to lower cholesterol, which can help prevent heart disease.

Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. Insoluble fiber seems to speed the passage of foods through the stomach and intestines.

THE DARK SIDE OF FIBER

Eating too much fiber in a short period of time can cause bloating and cramps. This usually goes away once the natural bacteria in the digestive system get used to the increase in fiber in the diet. This is the reason to take some weeks to reach the recommended amount of fiber.

It has been mentioned that too much fiber may interfere with the absorption of minerals such as iron, zinc, magnesium, and calcium. As high fiber foods are usually also rich in minerals, this should not take your sleep away. However, consider this effect in the case of young children.

TIP

If you swallow a sharp object by accident –a little piece of broken glass, for instance- eat artichokes and asparagus -bread also helps. Their bulky fiber will wrap the object helping it to go through without causing injure.

There are so many benefits of a high fiber diet that one wonders why it took so long to realize it. It provides total body support, from cleansing, detoxifying and decreasing the risk of deadly diseases. As a matter of fact, a high fiber diet promotes healthy cholesterol levels. When the wrong type of cholesterol accumulates in your blood and arteries, it can block the flow of blood to your heart and the result can be life-threatening. However, the remedy is not to banish all cholesterol, but to encourage the good cholesterol and limit the bad to maintain good heart health.

Cholesterol is a waxy substance made predominantly by the liver. It forms a part of every cell wall. That is why it is impossible to live without it. Cholesterol also creates bile salts, as well as sex and adrenal hormones. It helps the body to make vitamin D, which helps the nervous system to perform its function. But, when too much low-density lipoprotein or LDL (bad) cholesterol enters the bloodstream, it is deposited on artery walls and interferes with the blood flow. This leads to the oxidization of the arterial plaques of LDL, which can rupture and set off a clotting reaction that prevents the heart muscle from receiving the nutrients it needs to survive. In contrast, high-density lipoprotein or HDL (good) cholesterol helps keep arteries clear. According to the National Institutes of Health, your LDL cholesterol level should be below 130 mg/DL, and your HDL level above 40 mg/DL.

This is where a high fiber diet can do magic. It helps to maintain healthy cholesterol levels. Unicity International, a global health and wellness company conducted a study and found that supplements of soluble and insoluble dietary fiber boosted HDL and lowered LDL. “The remarkable observation is that this works on two sides,” says Unicity Chief Science Officer Peter J. Verdegem, PhD. “It decreased LDL and increased HDL by significant amounts at 90 days. This approach is virtually free of side effects. When it is in the intestines, fiber decreases re-absorption of cholesterol from a meal.”

Another study focusing on more than 150 Hispanic men and women revealed that consuming soluble fiber resulted in a significant decrease in LDL levels by speeding the elimination of waste from the intestines. It also prevents bile from reentering the body.

How Much Fiber Do You Need

Most experts recommend 20 to 35 grams of fiber per day. Unfortunately, majority of Americans take hardly 10 to 15 daily grams. In some countries people take in 100 grams of fiber every day; they have very low incidence of heart diseases.

Fiber is found in vegetarian foods. In contrast, meat and other animal products are devoid of fiber. Refined foods like cakes and cookies made from white flour have had their fiber removed.

Fiber is indigestible with no fattening calories. It was considered of no consequence because it consists of carbohydrates impervious to the digestive enzymes in the gut. That explains why it was ignored for so long. However, now we know that fiber nourishes the immune-boosting, friendly bacteria that line the digestive tract.

Fiber is divided into two types: soluble and insoluble. Both of them produce different health benefits. Soluble fiber exits the stomach slowly, and takes the toxins with it through the digestive tract. Insoluble fiber sweeps toxins off the walls of the intestines. You need to consume a balance of soluble and insoluble

Foods that are high in fiber are widely believed to be beneficial to the body. It is now understood that foods containing fiber, particularily fiber in whole grain foods such as brown rice or whole grain breads, are helpful in maintaining a healthy digestive system. A fiber rich diet can prevent and treat constipation , diverticulosis and hemorrhoids. A high fiber diet can also reduce the risk of heart disease through the reduction of blood cholestoreol levels.

Less well founded claims include the claim that dietary fiber may reduce the risk of some cancers , especially colon cancer. Such claims are made on the supposition that dietary fiber improves the efficiency of the digestive system if eaten regularily, and therefore a person with a fiber rich diet is less likely to be exposed to toxins within the remainder of their diet for as long a period of time as an individual with less fiber in their diet.

A further health benefit of a fiber rich diet is that foods high in fiber can help to maintain a healthy body weight. High fiber foods are often low in calorie whilst providing enough bulk to leave a diner feeling “full”. Fiber rich foods often require more chewing before swallowing preventing a person from eating a large calorific intake in a short time.

The question is how can you put more fiber in your diet without making your diet taste too bland?

Once you are able to identify high fiber foods you will be surprised at how you can improve your health with small changes without sacrificing to much taste from your diet and in many cases by improving the taste of your diet.

The only sources of dietary fiber available are from fruits, vegetables, nuts and grains so it is quite easy to identify high fiber foods. Foodstuffs from animals such as eggs, milk and meat do not contain fiber. Whether food is fresh, frozen or canned often does not make any difference to the fiber content. Be careful to avoid dried or crushed fruits or vegetables and remember that fruits and vegetables without seeds and peels have less fiber than those with seeds and peels.

It may be wise to consider that any additional fiber in your diet over and above what you currently eat will be beneficial for you but when you consider that a daily intake of about 25-35 grams is generally recommended you may be surprised to know that all it takes is a bowl of 100% bran flakes with a banana for breakfast and a can of baked beans for lunch to bring you all the benefits of a high fiber diet.

Irritable bowel syndrome (IBS) is an extremely common but almost completely misunderstood condition where there are often intense bodily responses to things such as certain foods, stress and distension. It is believed that a large number of people who are currently seeking help from gastroenterology clinics have IBS.

Some of the varied symptoms of IBS include abdominal pain and discomfort and a change in bowel habit that usually ends up being either constipation or diarrhea. For most sufferers, the pain associated with IBS is experienced during meals or during a bowel movement. One of the biggest problems with IBS is that the same symptoms are sometimes associated with other bowel disorders, so the correct diagnosis of IBS is extremely difficult. Other symptoms that have nothing to do with the bowels can also be linked to IBS.

One of the most common treatments associated with IBS is following a high-fiber diet, although there is almost no agreement among doctors that this is the way to go. A recent synopsis of studies focusing on high fiber or bran-supplemented diets showed that only two of the eight patients had reduced symptoms. Some symptoms, such as constipation, have been shown to decrease with the prescription of a high fiber diet, but at the same time, other sufferers that have symptoms such as distension, diarrhea and abdominal pain may end up worse off with the same high fiber diet that helped others.

Dietary fiber is usually classified into two different groups: soluble and insoluble. Both kinds of fiber are present in all known plant food, with different amounts of each present depending on the plant. The word insoluble refers to a fiber’s ability to soak up water and not dissolve. It’s said that insoluble fiber has “passive water-attracting properties” that help to add mass to a bowel movement, softening the movement and giving some speed to the movement through the intestinal tract. Soluble fiber, on the other hand, means that the fiber in the plant dissolves in water easily. These simple definitions, however, can be limiting since soluble fiber can ferment in the intestinal tract and that can benefit the body in the long run.

One of the easiest ways to imagine the difference between what is soluble and what is insoluble, imagine a plum. The thick, tough outer skin would be considered insoluble fiber, while the inner flesh, while still fibrous, would be considered soluble.

Other popular sources of insoluble fiber include whole wheat, corn bran, flax seeds and veggies such as carrots, celery, green beans and potato skins.

One of the best combinations of soluble and insoluble fiber is the husk from a psyllium grain. It’s been proven to help lower blood cholesterol when consumed on a regular basis. The husk is 34% insoluble fiber and 66% soluble, which is considered to be an optimal balance that makes the grain a highly thought of food additive.

The impact of these fibers on the digestions of IBS sufferers is not conclusive. Some sufferers say that eating particular types of food cause their symptoms to reduce. But at the same time, getting rid of “problem” foods and eating more foods from another group can do more harm than good in the long run. Remember don’t try any sort of special diet when you suffer from IBS without consulting a doctor first. If you remove one kind of fiber, your body may need to find a replacement source.

The easiest and most effective changes that you can make to your diet is to eat more fiber rich foods, and fewer foods rich in fat. Why boost fiber intake? There are many reasons to boost the intake of fiber while controlling fat, including increased exercise, decreased your weight and maintain a healthier lifestyle.

The fact of the matter is most people consume too much of the bad stuff– things like sugar, salt and fat, and not enough of the good stuff – like vegetables, fruits, and whole foods. This means that many people are not getting sufficient fiber in their everyday diets, and they may suffer a variety of heath effects because of it.

Well, before you can eat more fiber you need to know where that fiber comes from. You should get in the habit of reading nutritional labels. This will be one way to start the high fiber count and low fat. Most packaged and processed foods in the grocery store must carry these labels, and they label such things as fiber, fat, calories and nutrient values. Getting familiar with these nutritional labels is a necessary first step to getting rid of the fat intake and increasing your fiber.

Ok! Increasing fiber and decreasing fat is certainly a great goal, it is best to take things gradually until your body has time to adjust. Those accustomed to low levels of fiber often experience bloating, cramps, gas and abdominal pain when suddenly boosting the amount of fiber in their diet. However with time and increasing levels slowly you will decrease some of these side effects.

Some of the foods that are highest in fiber, usually contain more than 7 grams per serving, include foods such as dried beans, legumes, dried peas, dried fruits, nuts and sunflower seeds. These foods can be great sources of fiber.

Most vegetables or fruits can also be sources of fiber. Most of these foods contain from 3 to 5 grams of fiber.

It is also very important to take fiber content into account as you do your grocery shopping. Reading labels and choosing high fiber foods is the best way to make a long term commitment to healthier eating and better overall health.

Choosing the right cereals that are rich in fiber is a great way to increase the level of fiber intake while still getting that breakfast every morning. Most of today’s cereals that contain wheat bran and oat bran can be great sources of fiber.

Lots of people have the assumption that cooking or heating up vegetables and other fiber rich foods destroys their fiber content, however this is not the true. While it is true that overcooking certain vegetables can result in some loss of nutrients, cooking has no effect whatsoever on fiber content. So enjoy what you eat, but make sure that you think first about those fiber foods and low fat meals. http://www.exercise-diet.com.

Fiber supplements can be tremendously beneficial for IBS sufferers. Although supplements such as Metamucil and Citrucel are generally marketed as laxatives, and are very useful for constipation sufferers, they can also be used to combat diarrhea because they add bulk to the diet and can make waste food more solid.

These supplements are not really medications – most are simply fiber products with no added drugs or herbs, and so they can be taken long term on a daily basis without worrying about side effects. They’re just the equivalent of adding lots of fruit and bran to your diet, but without having to eat daily apples or worry about bloating from the bran.

Do check, though, that the supplement you choose is just made up of fiber and nothing more, as you will occasionally find one that has added chemical laxatives or other ingredients that can upset your stomach.

It is important to make sure you find the fiber supplement that’s right for you, as IBS sufferers often have very sensitive stomachs. Some people find that the psyllium fiber in supplements such as Metamucil can irritate their intestines, so if that happens to you try one of the methylcellulose products such as Citrucel, or other types of fiber such as acacia fiber.

Another point to be aware of is that some manufacturers use artificial sweeteners in their products, and these can sometimes cause problems for IBS sufferers. There should be a normal, sweetener-free version to choose instead, and the amount of sugar in a few spoonfuls should not have a huge impact on any diet you are on.

Whatever type of fiber you choose, you must make sure to build the dosage up gradually. If you add masses of fiber to your diet all at once you will probably feel very gassy and bloated. Instead, try just a small spoon of fiber once a day and build up to the recommended dose on the label. Most supplements will recommend that you take the product with lots of water, and to make sure you are drinking enough water for the rest of the day as well.

It will take a little while before you see the effects of the supplement, so don’t give up if you don’t feel better after a few days. Try taking a supplement for one or two weeks to really give it time to work.

These days there are many different ways to take fiber supplements. You can buy the traditional powder form, which is swallowed with water or soft food, or you can buy wafers, tablets or capsules, which can be very handy if you need to travel and don’t want to carry a whole can of fiber with you.

Most people prefer to take one dose of fiber in the early morning, perhaps with their breakfast, and then another with dinner or just before their evening meal. You will need to experiment to find the right dosage for your symptoms and the best time to take the fiber, but if you can find a supplement and dose that works for you it will be well worth the effort, because you will have found a cheap, drug-free way to help keep your IBS under control.

Nutritionists and health care practitioners often recommend a high fiber diet to their clients. Touted for its benefits to the cardiovascular system, experts suggest fiber will help us do everything from maintaining healthy cholesterol levels, to supporting a healthy blood sugar balance. As a digestive care educator, I typically discuss the benefits that fiber provides to our intestinal tract. In particular, that fiber can help promote regularity and assist with the normal detoxification process that takes place in our colon.

Fiber is the indigestible parts of plants. There are two types of fiber, soluble and insoluble. Both types of fiber are needed in a healthy diet, because each type of fiber provides a different benefit to the healthy body. Let me offer a simple illustration: imagine your typical kitchen sponge. It has two sides, each of which serves a purpose to properly clean your sink of dishes. The soft absorbent side of the sponge can represent soluble fiber. The scrubby side of the sponge represents insoluble fiber.

Soluble fiber is found in foods such as fruit pectin. It dissolves in water, forming a gel, and absorbs water soluble materials such as cholesterol and excess toxins. This can assist body’s natural process of elimination. It also provides food for intestinal flora, promoting a healthy intestinal environment. By absorbing liquids, soluble fiber can help form our stool, alleviating bothersome problems such as occasional diarrhea.

The scrubby side of the sponge represents insoluble fiber, which is also known as roughage. This is found in foods such as bran and fibrous fruits and vegetables. This type of fiber provides bulk to the bowel, sweeping clean the intestinal wall, and helping to promote regularity.

Balanced correctly, soluble and insoluble fiber work together, like a sponge and a scraper to help maintain the digestive tract. A diet rich in fruits, vegetables and grains will give you a ratio of roughly 25% - 35% soluble fiber and 65% - 75% insoluble fiber.

The National Institutes of Health recommends that adults consume 20-35 grams of fiber every day, but most Americans are lucky if they consume 12-15 grams of fiber in their average diet. This is often blamed on the Standard American Diet, (or S.A.D.) which consists of high fat entrees, refined forms of carbohydrates, and low in raw fruits and vegetables.

Experts are calling us to eat more fiber, so we can begin to receive the benefits to a healthy digestive and cardiovascular system. With the small amount of fiber people consume every day, supplementation is an easy and convenient solution.

It`s not only the average American who isn`t getting enough fiber in their diets, but studies have shown that even bodybuilders aren`t getting enough. Why is this? We are supposed to be the most educated people when it comes to getting good nutrition and it comes as a major surprise that we are not getting enough. This article is going to explain the basics of dietary fiber. You will learn what fiber is, its benefits, best fibrous foods, best supplements to use, and the side effects of consuming to much of it.

According to Wikipedia encyclopedia, dietary fibers are defined as the indigestive portion of plant foods that move food through the digestive system and absorb water. There are two types of fiber: Soluble and insoluble. Soluble fiber slows down digestion of the foods you eat in the stomach and small intestine. This stabilizes blood glucose levels by slowing down the conversion of other carbohydrates into glucose. Insoluble fiber actually increases the rate of digestion and helps prevent digestive disorders such as constipation. It also reduces the absortion of salt, reduces the risk of high blood pressure, and eliminates toxins from the body.

The best sources of fiber are whole grain cereals, beans, oats, fruits, and vegetables. Many of the fibrous food you eat may have been a part of a refining process where the amount of fiber stated on the label is actually decreased, so keep that in mind if you`re trying to watch amount of fiber you eat. If you`re having trouble getting enough fiber in your diet or simply cannot stand the taste of fibrous foods, I highly encourage you to increase your fiber intake by use of supplements. Products such as Metamucil, Citrucel, Hydrocil, and Konsyl are all good supplements to add to your arsenal.

The average fiber intake should range from 20-35 grams daily. You need to determine how much you need by size, age, sex, and current health problems. According to recent USDA surveys, the average person only consumes 12-17 grams of dietary fiber daily, which is way too low. You still need to find a healthy balance and not go overboard with the fiber, either, because too much of it can cause diarrhea and bloating.

There are more obese people than ever before and the rate will keep growing higher and higher until people actually start eating more fiber. I am not saying that consuming more fiber is the miracle cure to obesity, but it will help. Fiber makes you feel less hungry, gives you more energy, and keeps your body functioning properly. There is no reason why one wouldn`t want to increase their fiber intake. Until next time!

One of the easiest and most effective changes you can make to your diet is to eat more foods rich in fiber, and fewer foods rich in fat. There are many reasons to boost the intake of fiber while controlling fat, including increased fitness, decreased weight and better overall health.

It is a fact that most people consume too much of what they should not – things like sugar, salt and fat, and not enough of what they should – like vegetables, fruits, and whole grains. That means that many people are not getting sufficient fiber in their diets, and they may suffer a variety of heath effects as a result.

Of course before you can eat more fiber you need to know where that fiber comes from. Gauging the amount of fiber in your diet is yet another reason to read nutritional labels carefully. All packaged and processed foods in the grocery store must carry these labels, and they detail such things as fat, fiber, calories and nutrient values. Getting familiar with these nutritional labels is a necessary first step to improving any diet.

One important note about increasing the level of fiber in your diet. While increasing fiber and decreasing fat is certainly a worthy goal, it is best to take things gradually until your body adjusts to the change. Those accustomed to low levels of fiber often experience bloating, cramps, gas and abdominal pain when suddenly boosting the amount of fiber in their diet. Increasing the level of fiber gradually helps to avoid these unpleasant side effects.

Most plant based foods contain at least some fiber, but some types of foods contain more than others. The only foods that do not contain fiber are animal based products. That means that meats, poultry, seafood, eggs, milk and dairy products do not contain any fiber. It is important to keep that fact in mind when planning healthy meals.

The foods highest in fiber, containing more than 6 grams per serving, include such healthy staples as dried beans, legumes, dried peas, dried fruits, nuts, sunflower seeds, sesame seeds and many types of berries. These foods are excellent sources of fiber.

Not as high in fiber as those above, but still great sources of fiber are apples, pears, barley, bran muffins, lima beans, brown rice, snow peas, green peas and sweet potatoes. Baked potatoes are also good sources of fiber, as long as the skin is consumed along with the flesh of the potato. All these foods contain from 4 to 6 grams of fiber per serving.

Many vegetables and fruits also contain fiber, as does rye bread, wheat bead and melons. Most of these foods contain from 2 to 4 grams of fiber, so you will need to add more of them to get the most out of their fiber content.

It is important to take fiber content into account as you do your weekly grocery shopping. Getting into the habit of reading labels and choosing high fiber foods is the best way to make a long term commitment to healthier eating.

It is important to choose foods high in fiber during every trip to the grocery store. When choosing bread, crackers and other baked goods, for instance, you should strive to find whole grain varieties that are rich in fiber. Wheat and rye bread are good sources of fiber, as are bran muffins and many kinds of cereal.

Choosing cereals that are rich in fiber is a great way to increase the level of fiber intake while enjoying a delicious breakfast every morning. Cereals that contain wheat bran and oat bran can be excellent sources of fiber. The most important thing is to read the nutritional label and not rely simply on the claims made on the box.

Many people are under the assumption that cooking fresh vegetables and other fiber rich foods destroys their fiber content, but luckily this is not the case. While it is true that overcooking certain vegetables can result in some loss of nutrients, cooking has no effect whatsoever on fiber content. So feel free to prepare those healthy foods any way you want.

The average American only gets about half the amount of fiber they need everyday for their body to function optimally. According to the American Heart Association (AHA), fiber helps lower cholesterol and is important for the health of our digestive system. Both the AHA and the National Cancer Institute recommend that we consume 25 to 30 grams of fiber daily.

Dietary fiber is a transparent solid complex carbohydrate that is the main part of the cell walls of plants. It has two forms: soluble and insoluble. Soluble fiber may help lower blood cholesterol and reduce the risk of heart disease and stroke. Insoluble fiber provides the bulk needed for proper functioning of the stomach and intestines. It promotes healthy intestinal action and prevents constipation by moving bodily waste through the digestive tract faster, so harmful substances don't have as much contact with the intestinal walls.

Unfortunately, many people are not eating this much fiber, which is causing serious cardio-vascular health concerns. Recently the AHA and the FDA (Food and Drug Administration) confirmed that coronary heart disease is the leading cause of death in the United States, killing more people than any other disease. It causes heart attack and angina (chest pain). A blood clot that goes to the heart is considered a heart attack, but if it goes to the brain it is a stroke. The AHA ranks stoke as the third most fatal disease in America, causing paralysis and brain damage.

Eating a high-fiber diet can significantly lower our risk of heart attack, stroke and colon cancer. A 19-year follow-up study reported in the November 2001 issue of Archives of Internal Medicine indicated that increasing bean and legume intakes may be an important part of a dietary approach to preventing coronary heart disease. Beans and legumes are high in protein and soluble fiber. Another study reported in the January 2002 issue of the Journal of the American College of Cardiology also suggests that increasing our consumption of fiber-rich foods like whole grains, fruits and vegetables, can significantly lower the risk of heart disease. Additionally, results from recent studies at the American Institute of Cancer Research indicate high-fiber protein-rich soy foods, such as textured soy protein (also known as TVP) and tempeh, help in preventing and treating colon cancer.

Whole beans, soybeans and other legumes are excellent sources of fiber. A 1 cup serving of cooked navy beans contains about 19 grams of fiber! Always read the Nutrition Facts label to find out the amount of, and the type of, fiber contained in any particular food. To help you achieve your daily allotment of fiber, here is a list of various foods with their fiber content.

Examples of Dietary Fiber:

1 cup cooked dry beans (navy, pinto, red, pink, black, garbanzo, etc.) = 9-19 grams of fiber
1 cup cooked lima beans = 13 grams of fiber
1 cup cooked peas = 9 grams of fiber
1 cup raisin bran cereal = 8 grams of fiber
1 cup canned pumpkin = 7 grams of fiber
1 cup cooked spinach = 7 grams of fiber
1/2 cup whole wheat flour = 7 grams of fiber
1/2 cup soy tempeh = 7 grams of fiber
1/2 cup soy flour = 6 grams of fiber
1/2 cup edamame (whole green soybeans) = 5 grams of fiber
1 cup cooked broccoli = 5 grams of fiber
6 Brussels sprouts = 5 grams of fiber
1 baked sweet potato = 5 grams of fiber
1 cup cooked brown rice = 4 grams of fiber
1 cup cooked old fashioned rolled oats = 4 grams of fiber
1 medium apple = 4 grams of fiber
1 medium orange = 4 grams of fiber
1 cup carrot strips = 4 grams of fiber
1/2 cup raspberries or blackberries = 4 grams of fiber
1 medium banana = 3 grams of fiber
5 dried plums (prunes) = 3 grams of fiber
1 ounce of nuts (almonds, peanuts, pistachios) = 3 grams of fiber
1 baked potato (russet) = 3 grams of fiber
1/4 cup dry roasted sunflower seeds = 3 grams of fiber
1 medium mango = 3 grams of fiber
1 medium tomato = 2 grams of fiber
1 cup pineapple juice = 2 grams of fiber
1/2 cup blueberries = 2 grams of fiber
1 cup romaine lettuce = 1.5 grams of fiber
1/2 cup tofu = 1 gram of fiber

Monique N. Gilbert, B.Sc. is a Personal Health, Nutrition & Lifestyle Coach; Certified Personal Trainer/Fitness Counselor; Recipe Developer; Freelance Writer and Author. Go to http://www.MoniqueNGilbert.com to learn more about Monique’s coaching.

Copyright © Monique N. Gilbert - All Rights Reserved

References:

** “Legume consumption and risk of coronary heart disease in US men and women: NHANES I Epidemiologic Follow-up Study.” Bazzano, L. A., He, J., Ogden, L. G., Loria, C., Vupputuri, S., Myers, L., Whelton, P. K., Archives of Internal Medicine 2001 Nov 26;161(21):2573-2578.

** “A prospective study of dietary fiber intake and risk of cardiovascular disease among women.” Liu, S., Buring, J. E., Sesso, H. D., Rimm, E. B., Willett, W. C., Manson, J. E., Journal of the American College of Cardiology 2002 Jan 2;39(1):49-56.

** “Virtues of Soy: A Practical Health Guide and Cookbook” by Monique N. Gilbert, Universal Publishers, 2001, pp. 11, 18, 24.

Do you know which foods are high enough in fiber to help you reach the recommended level of 25-35 grams of fiber every day? Here are 5 easy ways to remember which foods to eat for at least 25 grams of fiber in your daily diet.

1. "An apple a day keeps the doctor away". Fuji, Gala, Golden Delicious Pink Lady, Granny Smith and McIntosh apples each provide around 5 grams of fiber.

Apples are quite possibly, the easiest, high fiber foods to eat. There are many varieties to choose from, and in a few minutes you can quickly pick up 5 grams of fiber. No cooking or preparation required, except for a little rinsing. You can eat them on the go, in the car, at work, or even in bed. Of course we all have heard, "An apple a day keeps the doctor away". The choices are plenty, they're relatively inexpensive and apples provide a perfect source of nutritional fiber in a convenient, ready to eat package.

2. "Beans, beans, good for your heart…" Black beans provide as much as 7g of fiber per quarter cup of dry beans. A quarter cup of Pinto Beans ring up a hefty 12g of fiber per serving and Garbanzo Beans add 9g of fiber to your diet per 1/4 cup serving.

Yes, it's true, beans are good for your heart and they are really good food to eat for their high fiber content. Very few foods with as much nutrition are as versatile, economical and flavorful as beans. There are many ways to prepare beans or to order them while dining out. Soups often provide a good source of beans. You may even enjoy a few beans in a salad, or try the ever popular, rice and beans. Fast food chains sometimes have bean burritos, bean chili, or salads with beans on the menu.

3. "Breakfast is the most important meal". A bowl of shredded wheat, a piece of toast with multi grain bread, or an all bran muffin are wholesome high fiber food choices for breakfast. Each one can give you 3-5g of fiber or more and they are easy to prepare.

It may or may not be the most important meal, but breakfast is usually the first opportunity to start your day with plenty of fiber. Orange juice and apple juice go nicely with an all bran muffin for fiber first thing in the day.

4. "Shake it up and go". Get 5g of fiber in a cold, delicious chocolate or strawberry shake.

Now, it's easy to find, on the Internet, some high quality health drinks that provide excellent sources of soluble fiber. In fact, one high fiber protein drink even provides FOS, fructooligasacharides, a pro-biotic soluble fiber that is typically found in foods like onion, garlic, oats, and barley. High fiber health drinks make it easy to mix up a delicious shake with a few pieces of frozen banana or other fruit, for a cold, creamy, tasty way to start the day with 5g of fiber.

5. "High fiber food is good for your mood". When you eat plenty of fiber you feel better. Try a high fiber food bar for a quick snack any time of day and feel good about yourself without the guilt of snacking on junk food.

People eat candy bars, power bars, and all kinds of bars that offer little or no fiber. If you are going to eat a meal replacement bar or a healthy snack, then why not eat one with plenty of fiber? A high fiber food bar should give you at least 4g of fiber in a serving. If it doesn't, then it isn't worth the calories. You can find them on the Internet, but not in convenience stores. Look for "all natural high fiber food bars" to get the most nutrition and the most fiber for your dollar.