Fiber

If you get an adequate amount of fiber each day you can reduce excess weight, keep disease at bay, and never worry about constipation. It's recommended you get a min of 25 grams a day; the average American only consumes around 10 grams.

Start to think of fiber as your body's janitorial staff. Insoluble fiber puffs up in your intestines, like a sponge, and moves digestive and cellular debris out. Soluble fiber mixes with the water from your food to make a gel. This mops up fat and sugar, helping to lower your cholesterol and regulate your blood glucose levels.

Fiber contains no calories, takes up more space than food without fiber, and moves more slowly through your tract. You'll eat less and be satiated for longer!

Insoluble fiber sources

• wheat; 1 cup buckwheat cereal= 10 grams fiber
• corn
• oat bran
• nuts; 24 almonds= 5 grams
• flaxseed
• skins/peels of many fruits and veggies (apple, potato); medium apple= 4 grams fiber
• dark leafy greens

Soluble fiber sources

• legumes (peas, beans); 3 tbs of lima beans= 13 grams fiber
• barley
• oat bran
• nuts; 30 peanuts= 5.5 grams fiber
• many fruits and veggies (carrots, oranges, inside of apples)

You produce more than a thousand pounds of poop every year, make it easy on yourself and get plenty of fiber!