You Need 20-35 Grams of Fiber a Day

Fiber is simply a polymer (soluble and insoluble) from a plant, typically from the plant cell wall. Cellulose, pectin, lignin, waxes, gums, and mucilages are some of the many types of dietary fiber

Your intestinal lining is not smooth, though a quick visual examination might lead you to think so. It is more like velvet. Toxins and poisons accumulate within the lining and over time cause damage – often leading to cancer.

A 10-year dietary study of middle-aged men found that rates of death from cancer were significantly higher in individuals in the lowest quintile of dietary fiber intake. Populations that consume high-fiber diets also have a lower incidence of numerous gastrointestinal (GI) complaints, including gallstones, constipation, irritable bowel syndrome, diverticular disease of the colon, appendicitis, hemorrhoids, and hiatal hernia

The recommended daily dietary fiber intake is 20-35 grams. The average North American consumes less than 10 grams of fiber daily. Because many individuals find it difficult to increase their fiber intake by over 100% through food sources, some physicians recommend concentrated fiber supplements to their patients.

Since it is well known that obesity is a contributing factor to type II diabetes, cardiovascular disease, and some cancers, the relationship of dietary fiber to body weight is particularly noteworthy. Obesity is rare in countries consuming high fiber diets. Although results of clinical studies examining the effect of dietary soluble fiber on weight loss have been mixed, there is rational evidence that soluble fiber can provide important assets to the individual striving to lose weight. The bulking effect of soluble fiber enhances satiety, thus diminishing the appetite. A high fiber diet is also associated with lower overall caloric intake. Furthermore, fiber delays the absorption of nutrients (including carbohydrates), which slows the increase of plasma insulin.

Foods high in fiber are grains, fresh fruits and vegetables (including apples) and beans. Dairy foods and meats have little or no fiber. Increase your fiber intake slowly otherwise the result may be gas, cramping, bloating, or diarrhea. And please be sure to drink 8 glasses of water a day.