The questions most people have about fiber are: Why do I need fiber; Where do I get fiber; How much is enough and How do I make sure that I am getting enough?

Why do I need fiber? ? Fiber serves many purposes.  It helps fill you up and keep you fuller longer, thus reducing between meal snacking and overeating.  It helps you reach and maintain your healthy weight.  Foods high in natural fiber tend to also be naturally low in calories.  It helps balance blood sugar levels for those contending with diabetes & hypoglycemia.  It also helps bring down levels of blood cholesterol and blood pressure.  Fiber helps promote healthy digestion, reducing constipation and so reducing the risk of colon diseases.

Where do I get fiber? ? The best place from which to obtain good fiber is from whole food sources:  Vegetables; Fruits; Nuts and seeds, with Fruits being the absolute best source.

How much fiber is enough? ? Everyone's needs are different, but on the average if you are taking in a minimum of 35 g of fiber each day, you are meeting your body's needs.

How do I make sure that I am getting enough fiber?  Read the labels on foods.  Avoid processed foods as much as possible they generally have little if any fiber (in addition they have all the "bad" junk added in and no nutrition). 

Although we do not recommend consuming grains, if you do decide to eat them we suggest the following guidelines: Choose breads that least at least 2 g of dietary fiber per slice.  Sprouted grain bread is better than most others.  If you purchase ready-to-eat cereals, be sure it lists at least 3-5 g of dietary fiber per serving.  Cooked cereals such as oatmeal or seven-grain cereal are excellent sources of fiber. * Grain sources of fiber tend to be very hard on the body, causing irritation to the digestive system, and in many circumstances contributing greatly to the issues of bloating, gas, and indigestion.

If consuming them, legumes (beans) are the highest source of fiber of any foods with an average of 16 g of dietary fiber per 1 cup!  This would include any of the beans ? white, kidney, navy, pinto, lentils, limas, split peas, black, black eye peas, garbanzos, soybeans. 

Again, we do not recommend grains due to harsh reaction of the digestive system, however, these are the options of different ones. Whole grains contain an average of 4-6 g of dietary fiber per 1 cup.  This includes, brown rice, barley, oats, bulgur wheat, millet, wheat berries, whole grain couscous, kamut, quinoa, whole grain pasta and 7,9,12 grain cereals.

2 cups of raw vegetables or 1 cup of cooked vegetables have an average of 6-9 g of dietary fiber.  Examples of these vegetables would be: broccoli, Brussel sprouts, spinach, carrots, greens, green beans, squash, asparagus, zucchini, beets, cabbage, cauliflower, celery, corn, eggplant, parsnips & peppers.  Note: cooked vegetables tend to be softer and take up less room and thus 1 cup of cooked vegetables is about the same quantity as 2 cups of raw vegetables.

Fruits contain an average of 4-10 g of dietary fiber per 1 cup or 1 large piece.  Berries contain the highest amounts of fiber. Fruits are your absolute best source of fiber. It is a soluable fiber that is very easy on the entire digestive system and you will find that when your digestive system is happy, so are you!

In addition it is vitally important to be sure to get adequate water, a minimum of 1/2 your body weight in oz of water per day, and exercise, a minimum of 20 minutes per day.

If you experience gas or bloating, take a digestive enzyme formulated especially for that and increase your fiber more slowly.

Eat a variety of different fruits and vegetables every week and try new ones the more you eat, the more accustomed you will become and you won't want to do without!