Are You Getting Enough Fiber Every Day?

The average person consumes 15 grams of fiber a day. The American Heart Association recommends 20 to 35 grams of daily fiber.

Research shows people with high-fiber diets increase their rate of survival by twenty-two percent.

Fiber By The Numbers:

• 9 percent decrease in diabetes risk for every 10 gram increase in daily fiber

• 14 percent decrease in the risk of cardiovascular events

• 18 percent less likely to develop diabetes when 26 grams of fiber is consumed daily

• 22 percent lower risk of overall mortality

• 24 percent decrease in the risk of death by coronary heart disease

• 50 percent less likely to experience major weight gain (55 pounds or more) over a twelve year period

Note: When compared to those who consumed the lease amount of fiber.

P.S. Fiber comes exclusively from plants.

There are two types of fiber: soluble and insoluble. Although both are necessary, soluble breaks down in water, while insoluble does not.

Insoluble fiber can absorb water and keep you fuller longer. It can also help make it easier to pass waste. Some soluble fibers work as prebiotics.

Symptoms of low fiber intake include weight gain, constipation, blood sugar fluctuations and fatigue. Fiber also helps control cholesterol levels and may improve absorption of minerals.

Studies show fiber may prevent diverticulitis, reduce by seven percent the risk of first-time stroke and help your body remove the carcinogens in cooked meat.

P.P.S. According to one study, a high-fiber diet may reduce the risk of breast cancer.

Another study found soluble fiber changes the behavior of immune cells, by increasing the production of an anti-inflammatory protein called interleukin-4.

Prior to the introduction of soluble fiber, immune cells are aggressive and pro inflammatory.

When the body has enough soluble fiber, these cells switch to being anti-inflammatory, which helps the body fight off infection.