THE IMPORTANCE OF DIETARY FIBER

Dietary fiber (sometimes called "roughage" or "bulk") is the part of a plant that provides and maintains the plant's structure. This fiber cannot be digested by the human body; as it moves through the intestines (colon) undigested, it helps to keep food moving smoothly, helps to correct certain disorders of the colon, keeps the intestines functioning normally, and makes it easier for the body to eliminate waste through the stool. Fiber absorbs many times its weight in water from the colon, resulting in the passing of softer, bulkier stools. The fiber in your diet also helps to make you feel full and aids in the digestion process.

The Importance of Fiber
A diet that is high in fiber results in large, soft, and bulky stools which pass through the bowels easily and are eliminated quickly. This can prevent constipation and hemorrhoids, lessen the symptoms of irritable bowel syndrome and diverticulosis. Fiber has also been shown to play a role in treating and preventing elevated cholesterol, heart disease, strokes, colon polyps, and colon cancer.

Fiber and Weight Loss
Research has proven that increasing the amount of fiber in your diet can help you to lose weight. When you eat foods with a high fiber content, you tend to feel full faster, which helps to cut down on the amount of empty calories consumed with junk foods. Since fiber cannot be broken down by the digestive system, it provides bulk with few or no calories. High fiber foods are generally lower calorie foods to begin with; they take longer to chew, which gives the body more time to "feel full" while you are eating, which helps to stop overeating. These foods stay in the stomach longer, delaying the time that you feel hunger again. Combined with Hoodia supplements, which have a natural appetite suppressant activity with a delay in feeling hungry, this is a great benefit!

Adding Fiber to Your Diet
When you begin to add extra fiber to your diet, do it slowly; if you add too much fiber too rapidly, you will end up with excess gas, abdominal cramping, and bloating. Increase the amount of fiber as your body gets used to it. A healthy goal is to aim for 30-40 grams of fiber each day.
There are many sources on the Internet and in bookstores that list the fiber content of foods; you may want to invest in such a resource.

Suggestions for High Fiber Foods

• Fresh fruits and vegetables, especially with the skin onWhole
• Whole grain breadspastas
  
• Bran flakes
• Legumes
• Oats
• Barley
• Nuts
  
• Consider a fiber supplement such as MetamuciCitrucelrucel if you are unable to consume enough fiber in dietRemember
• Remember to drink plenty of water (8-10 glasses per day)