Experts recommend consuming 25-30 grams of fiber daily, but many Americans fall short, averaging 12 grams/day.  Although most people have a diet high in grain products, many of these products use refined flour, from which the fiber has been removed.

There are two types of dietary fiber, and both have distinct benefits.  Soluble fiber helps to regulate blood sugar levels, and in the disposal of surplus cholesterol.  Insoluble fiber, also called ‘roughage,’ absorbs water, which aids digestion by creating bulk that helps clear the gastrointestinal tract.  This decreases the time consumed food spends in the body, which in turn reduces the amount of sugar and starch calories the body absorbs. The bulk created by insoluble fiber also eases hunger pangs.

The blood glucose stabilizing effects of soluble fiber, and the feeling of fullness created by insoluble fiber each work together to regulate appetite, a factor that weighs heavily in the fight against fat.

While there are many commercially available fiber supplements, it is best to try and meet the 25-30 g recommended amount through eating fiber rich foods.  Naturally integrating fiber into your diet has benefits that fiber supplements alone can’t offer, and including whole grains, fruits, and vegetables supports a healthier lifestyle.