How Much Fiber Do You Need In Your Diet?

We all have that one friend who is obsessed with their fiber intake. They’re always telling you about how regular they are and how important fiber is for you - “Hey, you should eat more fiber!”

You might think that, if you eat more fiber, you’ll walk around passing gas all day because you ate an excessive amount of fiber in the previous meal. However, that’s not necessarily so. Understanding how much fiber you need can prevent that from happening.

Learn what fiber is, why it’s important, and how much is enough. Knowing these facts will benefit you. Acting on these facts to eat more fiber will strengthen your health.

What is Fiber?

You see it on the backs of your food packages, but what is fiber really? Is it good for you?

To put it simply, fiber is an indigestible carbohydrate. Yep, that's right - a carb. Don't stress though, this is a good carbohydrate - a really good one at that.

Fiber comes in two forms: soluble and insoluble (in water) depending on how they react with hydration. Foods like oatmeal and other grains generally contain both, while many fruits contain only soluble fiber (this is why prunes do what they do).

Why is Fiber Important?

Fiber is important not only because it keeps you regular, but also because it helps to lower inflammation. This is the most important reason that you may want to consider adding more fiber to your diet.

Many of our chronic diseases are the result of inflammation, and if fiber can help to limit this inflammation, you have a secret cure for staying healthy.

This is why many doctors recommend eating oats and fruit in the morning. It's great for reducing inflammation and supporting good general health.

How Much Fiber Do You Need?

Fiber intake is important, and recent research shows more and more how crucial it is for us.

In trying to figure out how much you need, an important aspect to consider is that since fiber is an indigestible carbohydrate, each gram you ingest lowers your net carb count by an equal gram.

That means if you eat a slice of bread that has 10 grams of carbs and 3 grams of fiber, you are really only ingesting 7 grams of total carbs. For this reason, many people consider a high-fiber diet to be essential for health and general weight maintenance.

For most people, the dietary guideline for fiber is about 35-40 grams/day (which very few Americans hit). This is about the equivalent of eating 10 apples. Of course, no one is going to eat that many apples, but having a balanced diet with plenty of dense grains, fruit, and vegetables will help you to hit a healthy daily intake of fiber.

These foods are all healthy sources fiber:

● Brown rice
● Whole grain bread
● Flaxseed
● Chia seeds
● Almonds
● Oats
● Pears
● Berries
● Apples
● Bananas
● Avocadoes
● Beans
● Peas
● Lentils
● Broccoli
● Artichokes
● Carrots
● Brussels sprouts
● Spinach
● Most other fruits, vegetables, legumes, seeds, nuts, and whole grains

As you can see, getting more fiber is easy and doesn’t involve eating only foods that are infamous for producing gas.

Eat smart and eat fiber rich - it’s great for you!

Foods You Must Add to Your Grocery List to Get Flatter Abs

The stomach is one of the hardest parts to flatten in the body. Everyone wants perfect abs, but it takes works and commitment to get them. You can spend hours at the gym fighting for flatter abs, but if your diet isn't focused, then you'll struggle to achieve the results you desire.

Luckily, there are foods you can eat - and some to avoid - that can help you in your endeavor for flat abs.

Let's look at some general guidelines for healthy meals that will help tone your body and stomach area, along with those foods you'll want to add more of.

General Food Guidelines

1. Some foods to avoid for flatter abs:

* Avoid sugar and junk food, such as salty chips and pretzels, as much as possible.

* Alcohol is also high in both calories and sugar, so that's one to avoid as well.

* It's also important to shun trans fats and other fats that aren't healthy. When looking at your food labels, if you see "hydrogenated" fats or oils, put it back. Many labels will say something like "No Trans Fats" right on the front to help you find the products without them.

2. Food groups to include in your diet for flatter abs:

* Focus on fiber. Eating plenty of fruits and vegetables, especially in raw form, will give you the fiber you need to support your goal.

* Stick to natural foods, rather than processed items. Most grocery stores keep the natural foods, such as fruits, veggies, eggs, meat, and dairy, along the edges of the store. You might want to venture into the middle for some minimally processed items, like rice, beans, healthy oils, and spices.

Foods to Add to Your Grocery List

Make these foods a standing order for every week:

1. Chili peppers.

Chili peppers should be at the top of your grocery list. They're spicy, can kick up any recipe, and can boost metabolism. The capsaicin in chili peppers may also help you burn fat as you reach for flatter abs.

2. Yogurt.

The protein in yogurt can keep you full for long periods, so you're not tempted to eat junk food. Yogurt also has other nutrients that can help you get a flatter stomach:

* Yogurt contains probiotics that may help your digestive system and reduce belly fat.

* The calcium in yogurt is also important because it has been linked to flatter abs.

3. Cauliflower.

This white vegetable has sulforaphane, a nutrient that has been linked to lower belly fat because it can reduce fat cells. Cauliflower also has high fiber, so you'll feel full and have a stronger digestive system.

4. Green tea.

Green tea is mostly known for its powerful antioxidants, but it also has fat fighting power. Green tea has been shown in studies to promote a higher metabolism. It can also give you more energy, so you can finish your workouts to get flatter abs.

Consider Your Entire Diet

Although adding these specific foods will help you get a flatter stomach, it's important to look at your overall diet for best results.

Simply adding more yogurt or green tea isn't enough if your meal plans aren't healthy. Your body needs nutritional support to fight fat.

Include protein, carbs, and healthy fats at each meal. Ensure you're getting enough vitamins and minerals from your food and drinks.

For best results, plan your meals ahead of time. This will help you avoid grabbing items from vending machines or fast food that doesn't support your goal.

Give yourself a fighting chance! Follow these tips for getting flatter abs and making your workouts more meaningful.

Learn more about your health online when you read the rest of our information here about: Use Nutrition To Fight Disease With Food guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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