Dietary Fiber has become one of the “Next Big Things” in the nutrition field as people become more aware of its many health benefits beyond combating constipation.

 Fiber is found in many plants, whole grains, fruits, vegetables and legumes. Ironically though, your body is often unable to digest and absorb the fiber found in these sources. You can only get fiber from plant-based foods. Meats and dairy products contain no natural fiber. Unlike protein,  and other carbohydrates, fiber just passes through your stomach and small intestine into your colon and out of your body. When absorbed in this fashion it ferments in our colons, which produces acids that stimulate normal bowel functions.

Plant fiber comes in six main types including:
- Cellulose forms the structure of cell walls in vegetables, fruits and legumes
- Hemicellulose makes up the structural fiber of cereals
- Pectin found in most produce like apples and citrus fruits
- Gum is the sticky substance secreted from plants
- Mucilage is used as a stabilizer in some foods
- Lignin is found in berry seeds and woody plants like carrots

In addition to helping people cope with the kinks in the digestive process, fiber has several other known benefits. Getting enough fiber helps with:
- Prevention of herrorrhiods
- Lowers the risk of digestive disorders
- Reduces the risk of diverticular disease
- Improves blood cholesterol levels
- Combats high blood pressure
- Controls blood sugar levels and helps reduce the risk of diabetes
- Helps attain and maintain a healthy weight
- Reduces the risk of some cancers
- Increases the odds of living longer

Word to the wise: If you are considering adding more fiber to your diet go at it slowly. Significantly upping your daily fiber intake all at once invites some pretty embarrassing and uncomfortable consequences. Increase your dietary fiber little by little so your body has a chance to adjust and minimize the effects of the increase of fiber. You will also want to increase your fluid consumption as you increase your fiber, since fiber absorbs water. You can add fiber to your diet with a variety of different plant based foods, but the easiest way to up your daily intake is with the use of a fiber supplement. For men age 50 and younger, the target amount of fiber to be consumed daily is around 35-38 grams, for women age 50 and younger try aiming for at least 25 grams. Those older than 50, both men and women, should strive for at least 20 grams of fiber daily.

Keep in mind that even though your body does not digest fiber, it does absorb the calories that accompany the fiber. So it is very important to substitute fiber rich foods already in your diet, rather than adding extra food to your diet. For instance, switching to whole grains is one giant step you can take to boost your amount of daily fiber intake. While filling up on fiber rich foods or taking a fiber supplement know that you will also be enjoying all the vitamins, minerals and antioxidants that fiber sources deliver.

Staff – Everything Anti-Aging

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