Holistic Medicine Blog

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There are several studies linking diets high in fiber with decreased risk of a number of chronic health conditions, including colon cancer, obesity, high cholesterol, and diabetes. So how much fiber do we need and where do we get it? The American Heart Association recommends that adults get 25-38 grams of dietary fiber every day. This is nearly twice as much as the 15 grams daily that the average American consumes. Foods highest in fiber include legumes, whole grains, fruits, vegetables, nuts, and seeds.

Fiber helps regulate the digestive tract, provides fuel for the “good” bacteria in our gut, and blocks the absorption of dietary fat and cholesterol. Many people are familiar with fiber supplements used to help with constipation, but even those who don’t suffer from constipation may benefit from fiber supplementation if they aren’t already consuming enough.

Here are some links to websites with more information on dietary fiber, including amounts in standard serving sizes in various foods:

http://www.mayoclinic.com/health/high-fiber-foods/nu00582

http://huhs.harvard.edu/assets/File/OurServices/Service_Nutrition_Fiber.pdf

http://www.nlm.nih.gov/medlineplus/ency/article/002470.htm

http://www.healthcastle.com/fiber-solubleinsoluble.shtml

For the average American, the saying “An apple a day keeps the doctor away” should be heeded more closely. If more of us consumed whole foods high in fiber content as well as many other nutrients, we would be much healthier overall!

About the Author: Dr. Bowker is a Naturopathic Physician and owner of Snohomish Valley Holistic Medicine. In addition to her clinical practice, Dr. Bowker serves as a Board member for the Washington Association of Naturopathic Physicians. She has also been a guest speaker for community organizations and instructor of several community health classes. For more information, please visit her primary website: www.snovalleyholistic.com