Fiber is a crucial component to everyone's diet and it is frequently one of the most ignored piece's of our nutrition plans. It is very important in helping the body fight off certain diseases and in maintaining a healthy G.I. tract (gastrointestinal). Most people, especially athletes, don't get enough fiber in their diet.
Fiber is great for helping with weight loss and controlled eating. Because it bulks up within your intestines fiber will typically decrease your appetite and contribute to feelings of satiation. In fact, studies have shown that those people on diets who have the highest amounts of fiber will likely lose the most amount of weight.
Fiber will frequently increase the deification rate of its users and increase the stool size. While needing to use the bathroom more often and more regularly may not seem like a huge bonus initially, the long term effect is a decrease in colorectal cancer rates as well as a decrease in diverticulitis.
The average person consumes only 5 to 14 grams of fiber per day. This is well below the recommended amounts:
Men up to age 50 should have approx. 38 grams per day
Men over age 50 need a bit less; approx. 30 grams per day.
Women up to age 50 should consume approx. 25 grams per day.
Women over age 50 should consume approx. 21 grams per day.
Good sources of fiber:
Certain cereals: Fiber One is an excellent source of Fiber
Fruits: blueberries, raspberries, strawberries, apples
Whole wheat breads