People with diets high in fiber have a lower risk for weight gain, obesity, development of insulin resistance and diabetes.  Fiber also prevents constipation, hemorrhoids and diverticulosis.  It helps reduce the risk of chronic diseases like colon and breast cancer.  Fiber may help lower LDL [bad] and total cholesterol, therefore reducing the risk of heart disease.  It can also help lower blood sugar to better manage diabetes.

What Is Fiber?

Dietary fiber is a complex mixture of plant materials that are resistant to digestion breakdown and absorption in the small intestine.  There are two basic forms of fiber, soluble and insoluble.  Soluble fiber is found in fruits, vegetables, seeds, brown rice, oats and barley.  It prevents or reduces the absorption of certain substances into the blood stream.  Insoluble fiber is found mainly in whole grains and on the outside of seeds, fruits, legumes and other foods.  It is like a sponge that swells within the intestine to promote more efficient elimination and allieviate some digestive disorders.

How Much Fiber Should I Eat?

The Dietary Guidelines for Americans recommends everyone should consume 14 grams of fiber for every 1000 calories.  Eating a variety of foods that contain fiber is the best way to get an adequate amount.  Whole grain pastas are an excellent source of fiber.  Each 2 oz. serving of pasta provides 6 grams of insoluble fiber.  Other sources of dietary fiber are whole grain breads, cereals and other whole grain products.  Fruits and vegetables with edible skins and seeds are also good sources of fiber.

Summary

You can lower the risk of disease by including more fiber in your diet.  Everyone should consume 14 grams of fiber for every 1000 calories.  Whole grain pastas and other whole grain foods are an excellent source of insoluble fiber.  Soluble fiber can be found in seeds, fruits and legumes.  Consuming the daily requirement of 14 grams of fiber will give you a healthier body.  You will feel better, have more energy and enjoy daily life.

Foods High In Fiber

See our products page for foods high in fiber.  We have whole wheat pastas, dried beans, peas, lentils, whole wheat, organic nuts and candied nuts.