Dietary fiber: its benefits
It's no surprise that Canadians consistently have inadequate dietary fibre intakes.
The Western diet is high in processed and fast foods results in a deficiency of whole foods, so that fiber intake falls far short of the recommended 25 g per day for women and 30 to 38 g for men.
When we know that the benefits of fiber include blood sugar stabilization, weight maintenance, heart and gut health, it seems important to try to fill in the gaps.
Fiber comes in two main forms: "soluble" and "insoluble."both of which are necessary for optimal health.
Insoluble fiberfound in fruits, vegetables and whole grains, does not dissolve in water and adds bulk that helps food move through the digestive system, promoting regularity and speeding up waste elimination.
Soluble fiberfound in chia seeds, barley and black beans, for example, can trap dietary cholesterol and fats and carry them through the intestine without being absorbed. They help you feel fuller longer, making it easier to maintain a healthy weight. They are also excellent for feeding beneficial bacteria in the gut, which has many benefits.
If you are having difficulty increasing these food sources, look for supplements that will provide you with various forms of soluble and insoluble fibre at your local natural health food store.
When you take fibre supplementsdon't forget to to increase your intake slowlyRemember to increase your intake slowly, over a week or two, to allow your body to get used to the increase. A change too fast can cause bloating and unpleasant gas.
Talk to a health care professional about which fibre supplement is right for you.
The informative guide to the seven nutrients most often missed in the diets of Canadians, according to Health Canada :