Making sure you get enough fiber every day is one of the best things you can do for your body. It helps your digestive system working at it’s best, making the best use of the good foods you need, and getting rid of the stuff you don’t. It’s pretty easy to add fiber to your diet, while still maintaining healthy eating habits.

An increased amount of fiber can also help you feel fuller longer, which is important if you’re watching your weight.

A study conducted at the Harvard School of Medicine found that men who consumed twelve grams of fiber a day were twice as likely to develop precancerous colon changes as men whose daily fiber intake was thirty grams or higher. Scientist are not exactly sure why fiber can help reduce the risks of colon cancer, but it is thought that insoluble fiber adds bulk to stools, which helps speed their transit through the intestines, leaving less time for carcinogenic changes.

Other studies have shown that adequate levels of fiber can also help against breast cancer, heart disease, digestive disorders, diabetes and obesity. If you suffer from constipation, increasing your fiber content should help. It also helps to drink adequate amounts of water daily to help the fiber through your system.

An easy way to start the day with an adequate amount of fiber is to have a fiber-rich breakfast cereal and some fruit. Vegetables and fruits are high in fiber and also many other important nutrients.

Most people tend to eat breads and cereals, which are very low in fiber. Even some brown bread varieties only have a small amount so it’s best to check labels and make sure you’re getting a natural whole grain product with sufficient fiber.

Now that you know all the benefits of adding fiber to your diet, here are some quick tips to help you increase your fiber intake:

  • Eat vegetables with every meal.
  • Switch from processed carbohydrates such as white bread and pasta to whole grains (these are higher in fiber and nutrients).
  • Add beans to casseroles, chili or many other foods. Beans are an especially good source of fiber.
  • Snack on fruit with its skin on. Fruits like berries are particularly high in fiber and apples and pears should be eaten with the peel on.
  • Eat dried fruits such as prunes, figs, and apricots. These are easy to sprinkle on cereal or add to homemade muffins.

Adding fiber is one of the easiest diet changes to make, because instead of cutting back on food, you are simply changing to foods that are healthier for you. You don’t feel like you are depriving yourself of anything. You may even find yourself losing a few pounds in the process. You’ll also have more energy, which may lead to a more active lifestyle.

On the other hand, if you’ve been eating a low fiber diet, you may want to start with a colon cleanse to clean up your intestines.

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