Getting Real With Shadra Bruce

Fiber is a crucial part of the diet.  Not only does fiber help you feel full faster so that you can more easily manage the amount of calories you consume, but – let’s face it – fiber is what keeps things moving.

The benefits of fiber include:

  • Improved heart health
  • Better circulation
  • Regulated bowel movements
  • Healthier intestines
  • Lower cholesterol

Men should shoot for 25 grams of fiber per day, while women need at least 30

Two Types of Fiber

Soluble fiber helps your heart by cleaning the blood vessels and helping maintain a steady blood sugar level; insoluble fiber sweeps the intestines clean and helps to prevent colon cancer.

Sources of insoluble fiber:

  • dark green vegetables
  • dark green leafy vegetables

Sources of soluble fiber:

  • flax seeds
  • oranges and apples
  • carrots

Increase Fiber Intake Slowly

Because fiber has such an impact on your ‘regularity’ you should increase your intake slowly to allow your body to adjust. You don’t have to make increasing fiber consumption difficult; simply add more fruits and veggies to your diet (3-4 servings of fruit; 5-6 servings of veggies) and you’ll easily get enough. Be sure to vary what you eat and add things like chickpeas and other plant-based sources.