Load Up (With Fiber) This Year!

Fiber plays an important role in the overall health of your digestive system, heart and skin health, blood sugar control, weight management and more. Adults need approximately 32 grams of fiber a day. With the national average of just 14 to 15 grams of fiber per day, most Americans do not even come close to consuming the recommended amounts of dietary fiber. Here are some fiber benefits:

Soluble fiber helps slow down your body's breakdown of carbohydrates and the absorption of sugar which helps with blood sugar control.

Research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease.

Researchers have found that for every 7 grams MORE fiber you consume on a daily basis, your stroke risk is decreased by 7 percent.

Fiber supplements increase the feelings of fullness which helps curbs hunger pangs and enhances weight loss.

Fiber may help move yeast and fungus out of your body, preventing them from being excreted through your skin where they could trigger acne or rashes.

A high-fiber diet may lower your risk of hemorrhoids and diverticulitis, an inflammation of polyps in your intestine, by 40 percent.

Fiber may provide relief to those who suffer from irritable bowel syndrome.

A high-fiber diet may reduce the risk of gallstones and kidney stones because of its ability to help regulate blood sugar.

When most people think of fiber, they tend to gravitate toward whole grains and breads. Instead, focus on eating more fruits, vegetables, nuts and seeds. The following vegetables are good sources of fiber: Beans, broccoli, Brussel sprouts, cabbage, carrots, chick peas, eggplant, lima beans, mushrooms, potatoes (with skin), pumpkin, peas, peppers, rhubarb, spinach and sweet potatoes. Here are some high fiber fruits to incorporate into meals: apples, avocado, bananas, berries, guava, kiwi, oranges, pears and prunes. Choose whole fruit over juices which are generally higher in calories.

A simple rule to remember is to eat 4 to 5 servings of fruits and vegetables every single day for better fiber health!