{king of kings:fiber}

Fiber in your cereal. Fiber in your drink. Fiber in your car? Okay, maybe not really in that last one, but fiber is everywhere! Hailed as a "king of kings," fiber has been the topic of nutritional conversation for some time. But why, do you ask? Let me tell you! The current daily fiber recommendation is set for 38 grams of fiber for men and 25 grams of fiber for women.

Did you know...most people get anywhere from 12.1 to 19.5 g of fiber per day? That's well beneath the current recommendation.

Fiber has many functions in our bodies. Some of these functions include:

• Your stomach empties slower (due to fiber hydration), allowing you to feel more full (thus eating less).
• You may absorb less fat and cholesterol and protect your heart.
• You may increase fecal bile acid excretion (may lower risk of colon cancer).
  
• Some fibers act as prebiotics (promoters of the "good" bacteria in your colon which in turn support good health).
• You may "increase fecal bulk, increase frequency of defecation, and reduce intestinal transit time" (especially rice and wheat bran...good for treating constipation). These things decrease the likelihood of the interaction between carcinogens and your colon cells thus lowering your risk of cancer. The water absorbed from the fiber allows for less strained bowel movements and therefore reduced risk of hemorrhoids and diverticulitis.
• You can curb your blood sugar.
  

So how do those all important recommendations translate into real life? Eating any (or all) of the following will help increase fiber in your diet.

• Legumes- if you're not used to eating many legumes, start out slow so your body can acclimate
  
• 4 1/2 cups of fruits and vegetables each day
  
• 3 servings of whole grains each day
  
• Choose breads that say "100% Whole Grain".
• Sprinkle some ground flaxseed in your oatmeal, pancakes, or baked products.
• Eat your breakfast- it's an easy source of whole grains and fiber.
• Eat whole fruits and vegetables instead of the juice.
• Eat the skin on your vegetables and fruits.

Sources: ADA Complete Food and Nutrition Guide
Advanced Nutrition and Human Metabolism
ADA Position Paper