Did you know that fiber is just as important to your health as food and water? Fiber is absolutely critical for your longevity, playing a vital role for your intestinal and bowel health, which are at the core of many health issues.
 

Most People Don’t Get Enough Fiber

Statistics show that most Americans only get on average 10-15 grams of fiber a day – that’s not nearly enough! Researchers have recommended a minimum of 25 grams of fiber daily and The U.S. Surgeon General says to aim for 25-30 gram. I honestly believe that 40 grams of fiber a day is the most effective for supporting your health.
 

Two Kinds of Fiber

While getting enough daily fiber is important for health, it’s also important to understand the two types of fiber: soluble and insoluble.
 
Soluble fiber dissolves in water. This type of fiber aids to slow your body’s absorption of glucose from your intestines into your blood stream and helps balance your blood sugar and lower your cholesterol. Oat bran, dried beans and peas are great examples of soluble fiber.
 
Insoluble fiber does not dissolve in water. This fiber helps to bulk up your stool and supports more efficient bowel movements. Insoluble fiber helps bind excess fats and toxins in your digestive tract and remove them from your bowel through your stool. Research has shown that populations that consume larger quantities of fiber have a lower risk of developing colon cancer.
 

Un-expelled Waste Equals Trouble

Waste that sits in your colon and isn’t removed equals trouble. When your insides are clogged, all of those toxins are making their way into your blood stream, which feeds every organ of your body. You should be having 2-3 good bowel movements every day to support your health and well-being. Remember, clean insides contribute to good health.
 

The Benefits of Fiber

Getting enough daily fiber in your diet is critical for your health. Fiber has so many benefits including: softening your stools, reducing constipation, absorbing toxins, removing waste from your body, balancing blood sugar, lowering your cholesterol and your risk of colon cancer, as well as assisting your body with weight loss.
 
Eating fiber also helps release hormones that make you feel full and satiated. If you take fiber 20-30 minutes before a meal, you can reduce your appetite and the quantity of the food you eat by roughly 75 percent.
 
If you take a fiber supplement like cold-milled flaxseed or hemp seed, you can also help support your cardiovascular health. In fact, a ten-year study highlighted in the Journal of the American Medical Association demonstrated that fiber particularly found in cereal grains, lowers your risk of heart disease.
 

Get Your Flaxseed

Flaxseeds contain a good balance of both soluble and insoluble fiber. Flaxseeds bulk up your stool and help to soothe your colon due to its natural oils. This natural oil found in flax is highly beneficial to your health, but can grow rancid very quickly which is why it’s important to get your flaxseed cold-processed (so the heating process doesn’t make the oil rancid).
 

Try Hemp Seed

Hemp seed is also a beneficial fiber because it’s a good source of omega fats with a proper ratio of omega 6 to omega 3 fatty acids. Omega-3 fatty acids are important because they support healthy brain function and heart health. Hemp seed fiber is about 70 percent fiber which is extremely high. It’s also one of the highest sources of protein and amino acids. In fact, hemp seed contains more protein than a glass of milk, tofu, chicken and other meats, fish, soybeans and various nuts.
 

Don’t Forget To Drink Water

Filling up on fiber and getting enough in your daily diet is a great thing, but you need to remember that when you add more fiber in your diet, it’s really important to drink lots of water. If you increase your daily intake of fiber without adding water, you can experience constipation, cramping, clogging and even blockages in your intestinal tract. Drink at least 8, eight ounce cups of purified water a day, and increase the amount if you experience any kind of constipation or intestinal cramping.
 

Eat Your Fruits and Veggies

Fiber-rich fruits and vegetables are a great way to get your daily fiber. Be sure to include artichokes, broccoli, Brussels sprouts, green beans, dark greens (like kale, spinach, Swiss chard, etc.), as well as strawberries, blueberries, raspberries, and blackberries. Fruits and vegetables not only provide fiber and help fill you up, but they are packed with antioxidants and other nutrients that support your health.
 
In addition to fruits and vegetables, beans and whole grains are a great way to get your fiber.
 

Say Yes To Fiber

Fiber not only keeps you regular and helps remove waste; it benefits your entire digestive system and supports healthy elimination. Increasing your daily consumption of fiber is one of the best ways to support your overall health and well-being. Fiber is one nutrient that benefits your health from the inside out.