High Fiber Diets Work

These days, the ease of prepackaged snacks and accessibility of fast food restaurants has made our diets as well as our arteries thick with fats and processed sugars. We've decreased our consumption of fresh foods such as fruits and vegetables, and as a result, our fiber intake has severely dropped.

The Surgeon General, American Dietetic Association and the National Cancer Institute recommend that adults consume 20-35 grams of fiber every day for optimal health. They encourage us to increase our fiber intake to promote healthy digestion, heart health & weight maintenance. Sadly, 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 typically consists of high fat entrees, refined forms of carbohydrates, and is generally low in roughage.

Fiber contributes to a healthy cardiovascular system by helping us maintain healthy cholesterol levels. How does fiber work? Simply put, it works like a sponge! In the digestive system, soluble fiber absorbs water soluble fats like excess cholesterol, trapping it, and escorting it from the body in a healthy bowel movement.

Fiber also supports healthy blood sugar maintenance. This is accomplished as fiber slows down carbohydrate conversion to sugar, promoting a stable blood sugar in the body. This addresses our appetite, so we refrain from impulsively reaching for sugary snacks and high carbohydrate foods.

Fiber has also been shown to support digestive wellness through studies which connect high fiber diets to decreased incidence of colon disease, including Crohn's, Colitis and even cancer. This is generally associated with the consumption of insoluble forms of fiber, known as roughage. Insoluble fiber works like a scrub brush or broom, sweeping waste from the walls of the intestine, promoting a healthy digestive environment.

As of late, fiber has gained increasing popularity as an aid to weight management. When you look at the nutritional facts associated with high fiber foods, you will find that they are low in calories. This means you can consume larger servings, without the associated fear of caloric overload. Fibrous foods such as whole grains, fruits and vegetables are also very filling. They fill your tummy, and even promote the release of satiety hormones. In this way, you eat less, and feel full longer.

If you are like many Americans following the S.A.D. diet, it is likely that your doctor has already encouraged you to eat more fiber. The 'Five a Day' recommendation of five servings of fruit and vegetables per day is a good starting point, and optimally, more is better. Simple dietary changes including adding a fiber supplement can provide substantial health benefits.

Cassandra Cox is a 10-year veteran of the natural products industry. Having received her credentials as both a Nutritional Consultant and Digestive Care Specialist, she is passionate about educating others as they manage their wellness through better nutrition and optimum digestive care. Cassandra is also a DSHEA Compliance Educator. fiber35diet.com fiber35diet.com/ best weight loss program