Fill 'er up
There are two things Americans don't seem to realize about fiber: First, how many grams of fiber they're actually eating every day, and second, that they're simply not getting enough of it.
The American Dietetic Association has said that most Americans should be getting twice the amount of fiber that they normally eat. The recommended daily fiber intake is between 20 and 35 grams. But most people get fewer than 15 grams in their diet every day—less than half of what you need.
It's really not all that much of a surprise, though, considering that the typical American is more likely to load up on French-fries and pizza these days than fruits and vegetables.
But the fact is you need fiber, and a lot of it, to help prevent increasingly common problems like high cholesterol, constipation, and poor digestion. Fiber is even thought to help prevent obesity by helping to reduce your overall calorie intake. Most high fiber foods are pretty low in calories. Also, fiber lowers the energy density of foods (i.e., how many calories they contain per serving). This actually makes a lot of sense, since studies have shown that people who eat high-fiber diets tend to weigh less. As if all those benefits weren't enough, a healthy fiber intake also decreases your risk of colon cancer and type-2 diabetes.
Keep in mind that there are two types of fiber, and each one has its own individual health benefits.
First, there's soluble fiber. This type prevents cholesterol from being absorbed in your intestines and keeps your blood sugar levels at bay. It's mostly found in beans, oatmeal, oat bran, fruits, and vegetables.
Insoluble fiber, on the other hand, helps keep your bowel movements regular and reduces your risk of colon problems, hemorrhoids, varicose veins, and obesity. This type is mostly found in whole-wheat grain and wheat bran, brown rice, and vegetables.
Finally, if you're looking to up your fiber intake, don't double it right away. Do it gradually, just a few grams at a time, until you reach the desired level. A sudden fiber jolt can actually make your irregularity worse, and can result in gas and bloating.
