“Dietary fiber is undoubtedly one of the most talked about nutrients for health promotion and disease prevention.”  George Mateljan

How conscious are you of the amount of fiber you eat in day?

He who trusts in himself is a fool, but he who walks in wisdom is kept safe. (Pr. 28:26; NIV)

How many times have we read and heard, “Eat more fiber!”  What picture do you conjure up in your mind when you hear that statement?  Should I eat All-Bran for three meals a day?  Fiber offers many health benefits to our bodies.  Not only does fiber help to support healthy bowel function, it also helps the body to maintain normal cholesterol levels and normal blood sugar levels.  Fiber is also a great friend to those wanting to shed some extra pounds.  People who eat more fiber consume less total calories and lose more weight than those who eat a diet deficient in fiber.  High-fiber foods add more bulk to your meals without adding extra calories.

For someone who is diabetic or suffers with blood sugar issues, fiber helps to slow the absorption of glucose, which will help regulate blood sugar levels. Without fiber, carbohydrates enter the system quickly, causing a sudden spike in blood sugar. Insulin levels rise to accommodate the high blood sugar levels. High insulin levels signal to the body that it should start converting food into body fat. Then blood sugar levels drop dramatically, which can cause sugar and carbohydrate cravings, lethargy, and foggy thinking. Eating fiber with each meal and snack can help prevent this cycle of food cravings and weight gain.

So, how much fiber should we be eating?  Most sources recommend an intake of 20-35 grams of fiber per day.  Interestingly enough, most Americans consume less than half that amount.  Foods which are high in fiber tend to be healthier choices in general. For instance, a glass of fruit juice can contain twice as much sugar and none of the fiber provided by a piece of real fruit.  It’s always best to eat the whole fruit instead of the juice.  Raspberries and blackberries are some of the highest fiber fruits.  Black beans, lentils and split peas are some of the highest fiber foods that we can eat.  Beans and vegetables are great fiber sources.  So, if someone is eating a diet of God-foods, aka as superfoods, they’re getting many good sources of fiber in their diet.

There are a number of resources available that lists the amounts of fiber content in foods.  I’ve chosen one today from a book called The World’s Healthiest Foods.  May I offer you a challenge to begin to take note of how much fiber you eat in a day?  What one thing can you do to increase your fiber content this week?

Prayer Power
Lord, we thank You for all of the wonderful, fiber-filled foods You have created for us.  May we take advantage of these foods thus making our bodies healthier

Link of the Day
The World’s Healthiest Foods

Blessings on you as you increase the amount of fiber rich foods in your diet.