Fiber: Why you need it!

Are you getting your daily fiber intake? Do you know how much fiber you need daily? Do you know why fiber is so important?

Getting enough fiber in your diet can cut your risk for heart disease and colon cancer, improve your health, reduce belly fat, and help dieting success in a number of ways. Women need 25 grams per day, and men should get 38 grams per day.

There are 2 different kinds of fiber: soluble (meaning that it partially dissolves in water) and insoluble (meaning that it resists digestion and does not dissolve in water).

  • Soluble fibers: beans, peas, lentils, oatmeal, oat bran, nuts, seeds, psyllium, apples, pears, strawberries, and blueberries; lowers LDL (bad) cholesterol, regulates blood sugar, and lowers the risk of heart disease and type 2 diabetes.
  • Insoluble fiber: whole grains, barley, couscous, brown rice, bulgur, wheat bran, nuts, seeds, carrots, cucumbers, zucchini, celery, green beans, dark leafy vegetables, raisins, nuts, grapes, and tomatoes; also known as roughage, and it helps keep you regular, prevents constipation, and reduces the risk of diverticular disease.

The best natural sources of fiber are:

  1. Artichokes
  2. Pears/Apples
  3. Berries
  4. Mixed veggies
  5. Cocoa powder
  6. Sweet potato
  7. Dried figs
  8. Pumpkin
  9. Almonds
  10. Peas


10 Surprising Fiber Finds – Guide to Daily Fiber – Everyday Health

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