Fiber, Fiber Everywhere!

I'm sure you've all noticed that there is fiber being added to literally everything these days, from bread to water. We all know that fiber is good for your digestive health and it keeps you regular. With the advent of this "added fiber" fad, we are left with some questions. How much fiber do you need? Is there such a thing as too much fiber? How do you know that you are getting enough? And finally, is the artificially added fiber as good for you as naturally occurring fiber?

On average, Americans only get about 15 grams of fiber a day. It's recommended that women get at least 25 g and men should get around 35-40 g per day. So for most of us, we need to up the fiber intake; however, there is such a thing as too much fiber.

When too much fiber is ingested, you can get some pretty uncomfortable side effects including constipation, bloating, gas, diarrhea, cramping, malabsorption, and intestinal blockage. Yikes. As you begin to increase your fiber intake it is absolutely necessary to drink more water. The body’s digestive tract requires fluids to help move things along. If you do not have enough fluids in your system, then your intestines will not be able to work properly and you may become constipated.

If you are eating around the daily recommended amount and are staying fairly regular, then that is a good indicator that you are getting enough. Some people may require a little more or less, so it's a good idea to track how much you are eating and how it makes you feel.

Last but not least, is the artificially added fiber just as good as naturally occurring fiber? According to Joanne Slavin, Ph.D., R.D., of the University of Minnesota, “Any increase in fiber intake is positive,”...“If the only way you’ll get enough fiber is by adding it to foods, it’s still beneficial. If someone’s going to eat Apple Jacks, I’d rather have it be Apple Jacks with fiber than without.” That being said, here is a list of delicious foods that are naturally packed with fiber, and such a simple addition to your diet.

Fibrous Foods
Beans
Pears
Dried Figs
Leafy Greens
Berries
Jicama
Edamame
Guava
Flaxseed
Almonds
Peas
Bulgar
Amaranth

For a complete list, check out this website!