Fiber is found in varying degrees in fruits and veggies and mostly in legumes and whole grains. By now, most of us should know that fiber is needed for the prevention of constipation. However, large numbers of individuals continue to live in a permanent state of constipation. By consuming enough fiber to have a regular bowel movement not only expels toxins but also gives other benefits to health.

There really is no excuse for not eating enough fiber. Many people use the excuse of taste. They say fiber tastes like cardboard. This is an over-exaggeration as fiber is found in many delicious sources.

Fiber is the part of plants that can\’t be absorbed by the body. Foods like carbohydrates, fats and protein can be absorbed because the body breaks it down to enable absorption. This does not happen with fiber. Fiber passes through the digestive tract and is expelled.

There are two kinds of fiber needed by the human body. One kind is soluble fiber. It dissolves in water to become a gel. This gel decreases levels of glucose and cholesterol. You can find soluble fiber in foods like barley, oats, carrots, citrus, peas, carrots and beans.

The other kind is insoluble fiber. This kind of fiber acts like a ‘scraper\’ by increasing the bulk of a stool. As it moves through the digestive tract it cleans the intestines and colon. Insoluble fiber is found in wheat bran, vegetables, whole-wheat flour and nuts. It is important to eat wide varieties of both soluble and insoluble fiber to get a balance of both every day.

Too many people are always constipated and being deprived of the health benefits of dietary fiber because they are eating processed foods like white pasta, white bread, pulp free juice and tinned fruit and veggies. These foods don\’t contain fiber. If the skins of fruit and veggies are removed and the outer coat of grain then very little fiber is left.

A quick way to introduce fiber into your daily diet is to do the following:

– Have at least five grams of fiber in your breakfast cereal by choosing high-fiber cereal.

– Consume whole-wheat bread.

– Consume brown rice, whole-wheat pasta, rice, bulgur and wild rice.

– Consume baked goods made with half whole-grain flour.

– Consume extra lentils, beans and peas in salads, nachos or with vegetables.

– Make it a habit to eat fruits like berries, apples, pears and oranges every day.

– Add diced fresh or frozen vegetables to soups and pasta sauces.

– For snacks consume whole-grain crackers, air-popped corn, nuts and fruit.

If you aren\’t accustomed to eating enough fiber then add it gradually to avoid the discomfort of cramping, gas and bloating. The gradual consumption of fiber will allow good bacteria to grow in the digestive tract. It is essential to drink lots of fresh water for the fiber to absorb. Consuming both soluble and insoluble fiber assists in weight loss, regular bowel movements and lowers the risk of heart disease and diabetes.

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Adaleya Johnson has the #1 http://www.meetup.com/Dream-Body-Boot-Camp-San-Diego/ San Diego boot camp and has been helping San Diego clients lose weight, get toned and fit into their skinny jeans for over 2 years. Check out his http://www.meetup.com/Dream-Body-Boot-Camp-San-Diego/ San Diego boot camp here.

Author Bio: Adaleya Johnson has the #1 San Diego boot camp and has been helping San Diego clients lose weight, get toned and fit into their skinny jeans for over 2 years. Check out his San Diego boot camp here.

Category: Wellness, Fitness and Diet
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