According to The American Heart Association in order to maintain good health it is important to eat a variety of food fiber sources. Not only is fiber important for good digestive system health but also it can help lower cholesterol. Fiber rich foods typically are also nutrient rich foods.  The best sources of soluble and insoluble dietary fiber include: fruits, vegetables, whole-grains, other high-fiber foods, beans and legumes. One should note that the AHA recommends that “at least half of grain intake come from whole-grain foods.

”The average adult American consumes about 15 grams of dietary fiber per day. The Institute of Medicine recommends “consuming 14 grams of fiber for every 1,000 calories” as a minimum.  Other sources recommend the consumption of 25 to 35 grams of fiber for adults per day.  It should be noted that it is best to slowly increase fiber intake and at the same time increase water intake in order to minimize uncomfortable side effects such as gas and bloating.

Fiber is beneficial in a weight loss program for a few reasons. 

1)  It helps you to feel full sooner due to requiring you to take your time eating and listen to your body’s cues. 

2)  It helps you to feel full longer by slowing the emptying of your stomach. 

3) Fiber contains zero digestible calories.

A few easy ways to increase your fiber intake include:

• Focus on whole grain cereals instead of sugar laden ones
• Switch from white to whole wheat for your breads and pastas
• Brown Rice instead of White Rice
• Whole Fruits & Vegetables instead of juices
• Beans
• Complex Carbs not Simple Carbs
• As a last resort supplement