March - Fiber Month

After a month of focusing on hydration, it only makes sense that we move back to the foods. I chose to focus on fiber because of all the health benefits linked to the daily consumption of both insoluble and soluble fiber. In researching fiber I was amazed to discover just how beneficial this complex carbohydrate can be.

(And selfishly, I know my diet is lacking in carbohydrates, so this challenge will force me to rectify that situation.)

Fiber is divided into two types, insoluble and soluble. Each type works its magic in your body in a different way. Insoluble fibers, such as whole grains, bran, nuts and seeds, green beans, cauliflower, zucchini, celery, and the skins of some fruits such as tomatoes, attract water and are helpful with digestion. Soluble fibers, such as peas, soybeans, oats, rye, barley, broccoli, carrots, root vegetables (potatoes, sweet potatoes, onions), and some fruits and fruit juices (prunes, plums, berries), ferment metabolically to produce significant health effects, such as a reduction in obesity, diabetes, high cholesterol, and cardiovascular disease, among many others.

As fiber is not easily digested and absorbs water, when you increase your fiber intake you must make sure to also increase your consumption of beverages, especially water.

Here is a great, quick article from the Harvard School of Public Health about choosing a fiber-filled diet, complete with 5 Quick Tips.

According to research by the American Dietetic Association, people should eat daily between 20 – 35 grams of fiber. The Institute of Medicine suggests eating 14 grams of fiber for every 1,000 calories consumed. Lists of foods high in fiber (such as this example from the MayoClinic.com) can be easily Googled, so finding those 20 – 35 grams a day of fiber should not be too difficult. Make sure that in your pursuit of a high fiber diet you don’t go to extremes. You should consume no more than 60 – 70 grams daily or you run the risk of suffering some severe gastrointestinal distress.