The American Heart Association and the American Dietetic Association recommend a high-fiber diet for long term health. Every body needs fiber! And you don’t have to settle for tasteless to keep your digestive system running smoothly.
United States dietary recommendations say that you need 20-35 grams of dietary fiber each day, depending on your age and sex. Even toddlers 1-3 years need 19 grams and some adults may need more than 30. Chances are that if you’re like most Americans you get only 14 grams each day.
Fiber Benefits
You need fiber to regulate your bowels, detoxify your colon, help stabilize your blood sugar, help control hunger and cravings, minimize fat absorption, and there are many other health benefits. Fiber helps clean your lymph glands, lungs, liver, and kidneys; and it aids digestion.
There are signs that you may be lacking fiber in your diet. Do you have any of the following?
Nutrition Alerts:
- Diverticulosis
- High cholesterol
- Stomach problems
- Overweight
- Irregularity
- Bloating
- Poor complexion
- Colon Cancer
- Hemorrhoids
- Colitis
- Chronic constipation
- Hunger pains
If you have any of the health challenges shown above, look at your daily fiber intake and check if you might be low. Don’t be afraid to increase fiber for fear you will have gas or some other kind of intestinal discomfort.
Experiment with your fiber and start to increase slowly if you have problem. It is usually a temporary complaint and will subside once your body adjusts to the fiber you are adding. Also important to note is to drink plenty of water when you take fiber. Water helps you avoid constipation.
There are lots of ways to get enough fiber through your foods. However, if you can’t get up to 25-30 grams, consider a natural fiber supplement. Look for fiber that is 100% natural, has no saturated fat, is low in sodium, and has no artificial flavors, sweeteners, colors or preservatives. There are gluten free choices.
I take a protein meal shake every morning and it has 6 grams of fiber. Together, the protein and the fiber are a great way to start the day by providing a meal that is satisfying all the way till lunchtime, and also balancing my blood sugar so well – a very healthy way to start the day.
If you’re looking for some fiber supplement options, these are the choices I use from Shaklee, the #1 Natural Nutrition Company in the United States:
Life Shakes – 6 grams per serving
Fiber Plan Unflavored – 4 grams per serving (stirs easily into liquids)
Fiber Tablets – 3 grams per 5 tablets
Optiflora Prebiotic – 3 grams per serving (Probiotic sold separately or as a package)
Meal Bars – 6 grams per bar
Snack Bars – 3 grams per bar