People are very unaware of fiber and its role in our diets and our bodies. A long time ago, before food began being processed, people never needed to pay much attention to fiber as it came naturally in proper amounts in our diets. But, over time, as companies began processing their products, people began to receive less and less fiber in their diets. Now, people are way under their recommended intakes, and most are completely unaware of this fact.

Fiber is a component of plants, and can only be derived from plants and plant products. Fiber is non-digestible, meaning it reaches the large intestine without being altered by digestion. There are two forms of fiber, soluble and insoluble fiber. Insoluble fiber does not dissolve in water, but attracts water passively, making it gain bulk and help in softening stool and increasing the speed of the digestive tract. Insoluble fiber sources are typically the skins of various fruits and vegetables, such as carrots, green beans and potato skins, and fruits like plums and prunes. The soluble fiber is typically the fleshy pulp of the fruit, which can be dissolved in water.

It is said that the current average intake of fiber in the United States is less than 50% of the recommended daily intake to be healthy. Since fiber has such a strong bearing on our health, it is necessary to consume enough fiber. With the lack of fiber in our diets, it is really quite important that you increase your intake to the recommended levels. Health problems associated with fiber deficiency are typically related to digestive tract problems, such as constipation, and intestinal cancers, as well as IBS, or irritable bowel syndrome.

Insoluble fiber helps create bulk in the intestines, pushing waste through the digestive tract faster. It also stimulates bowel movement, and intestinal contractions, to aid in the movement of waste.

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Our recommended daily intake of fiber is approximately 25-35 grams per day, of which the typical person consumes about 10 to 15 grams per day. Obviously, this is a massive shortage of fiber, to the likes of 60% less than what we require to be healthy. Since fiber comes from grains and cereals, it is important to realize that many oats and fibers have their fibrous shells removed and are refined to the point of containing a fraction of their original fiber content. So although someone may eat plenty of bread, the bread may contain very little fiber (especially in the case of white bread). Bread has refined carbs to increase shelf life and make it lighter, but this also removes plenty of the health benefits of these foods.

Fiber has also been shown to help dramatically with those who suffer from diabetes. Soluble fiber helps delay the release of glucose into the bloodstream, which controls the spikes in insulin that occur when sugar hits the bloodstream. It also helps slow down the emptying of the stomach, and generally reduces the adverse effects of a meal high in simple carbs that get metabolized quickly. In the end, these effects will help lower the risk of heart disease, type 1 diabetes, high cholesterol, and much more. Soluble fiber can also reduce the level of blood fats in your system, this fiber is found mainly in legumes and beans.

There are many fiber supplements on the market that can help increase your level of fiber in the digestive tract. Products such as Metamucil, Citrucel and other related products are meant to add bulk to your digestive tract, making digestion easier and keeping users "regular". Regularity is a term used to describe the frequency with which someone goes to the bathroom to eliminate waste. Defecating is important for good health, and going regularly helps maintain your elimination of excess waste.

To help improve your intake of fiber, make sure to be conscious of your purchases when grocery shopping. Many products are becoming "fiber-rich", and foods are being made more a nd more with whole grains, in the hope of boosting the fiber content for consumers. Since the public eye is focused on the poor eating habits of North Americans, companies try to make themselves appear more health conscious. But be aware, even foods made with "whole grains" could have been refined and lost some of their fibrous value. Also, "high fiber" typically means only a few grams, so make sure to get 5-10 servings of grains and cereals per day to ensure you get enough fiber.

Taking steps to ensure a proper intake of fiber can have several benefits for your health, so follow some of the advice from this article to get the maximum fiber to help your body digest and to run optimally.

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