Are you getting enough fiber?

Odds are you're probably not getting enough fiber in you're diet but you're not alone,  some reports suggest that as many as 95% of Americans aren't hitting the mark.  In fact, we're clearly so bound up that the highest trending health term last year was hemorrhoids. I'm not kidding, hemorrhoids.  No one should have to suffer the many health conditions associated with a lack of fiber when it's readily available in so many nutritious foods. Before I get to some fantastic fiber sources let's review a few fiber basics.

What is fiber and where do we get it?  Fiber is a form of carbohydrate found in plant foods that we can't digest or absorb. It's found in beans, peas, lentils, vegetables, fruits, nuts, seeds and whole grains.

Why is fiber important? Fiber keeps your digestive system healthy and regular so you avoid, constipation, hemorrhoids and diverticulitis. It slows the absorption of sugar into your blood stream, helps stabilize blood sugar levels and prevents Type 2 diabetes.  It promotes heart health by lowering cholesterol, and reducing blood pressure and inflammation.  It helps you feel full and satisfied and helps prevent obesity. Fiber may also reduce the risk of certain types of cancer, including colon, breast and prostate.

What are the different types of fiber? There are two types of fiber soluble and insoluble and we need both.  Soluble fibers such as those found in oats, beans and apples,  attract water and move slowly through your system.  Insoluble fibers such as those found in whole grains, nuts and vegetables don't dissolve in water and move through your system relatively intact speeding up the passage of food and waste.

How much fiber do we need?
Women under 50 - 25g /day, Women over 50 - 21g/day.
Men under 50 - 38g/day, Men over 50 - 30g/day

10 Fantastic Fiber Rich Foods
Below is a list of some of my favorite, nutritious, natural, whole food sources of fiber and I urge you to add as many as you can to your diet.

 1. Navy Beans, one cup cooked - 19g of Fiber
     255 calories, 15g protein, 48g carb, 1g of fat,
     13% calcium, 24% iron, 24% magnesium, 48%
     manganese, 20% potassium, 64% folate, 24%
      thiamin.

 2. Kidney Beans, one cup cooked - 16g of Fiber
     219 calories, 16g protein, 40g carb, 0g fat,
     12% calcium, 29% iron, 21% magnesium, 28%
     manganese, 21% potassium, 26% copper, 
     33% folate.

 3. Chia Seeds, 2 Tablespoons - 10g of Fiber
     120 calories, 6g protein, 10g carb, 6g fat,
     16% calcium, 12% iron, 20% magnesium, rich in
     omega 3 (ALA).

 4. Artichoke, 1 medium - 10g of Fiber
     64 calories, 3g protein, 14g carb, 0g fat,
     15% vitamin C, 27% folate.

 5. Acorn Squash, 1 cup, baked, cubed - 9g Fiber
     115 calories, 2g protein, 30g carb, 0g fat,
     30% vitamin C, 18% vitamin A, 23% thiamin, 20%
     B6, 11% iron, 22% magnesium, 26% potassium,
     25% manganese.

 6. Raspberries, 1 cup - 8g Fiber
     64 calories, 1g protein, 15g carb, 1g fat,
     54% vitamin C, 41% manganese

 7. Blackberries, 1 cup - 8g Fiber
     62 calories, 2g protein, 15g carb, 1g fat,
     50% vitamin C, 47% manganese

 8. Broccoli, 1 cup, cooked and chopped - 6g Fiber
     54 calories, 4g protein, 12g carb, 0g fat,
     168% vitamin C, 48% vitamin A, 42% folate

 9. Pear, 1 medium - 6g Fiber
     103 calories, 1g protein, 28g carb, 0g fat,
     12% vitamin C, 10% vitamin K

10, Avocado, California 1/2 fruit - 4.5 g Fiber
     114 calories, 5g protein, 6g carb, 10.5g fat
     10% vitamin C, 10% B5, 10% B6, 10% Potassium,
     15% folate.