Fiber, Fiber...Who's Got the Fiber?

Fiber...we're all familiar with the term, but what is it exactly, and why is it so important to good health?

Fiber comes from plants. Its really the structural backbone, if you will, that gives rigidity and strength to plant stems, fruits and leaves. Once you've eaten a fiber-containing food, it adds bulk to your digestive tract, easing the elimination of wastes and helping to avoid constipation.

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Its able to do this because fiber is virtually indigestible--your body can't break down the bonds that hold it together.

There are two types of fiber, insoluble and soluble. As the names imply, soluble fiber dissolves in water, whereas the insoluble doesn't. Altogether the foods you eat contain mostly soluble fiber.

Once dissolved, soluble fibers become quite gummy, and in your intestines they can bind with fatty substances which may actually help reduce cholesterol levels. There is also some evidence that soluble fiber can help with blood sugar control.

For optimal health, aim to have between 25 and 35 grams of fiber a day.

How can you figure out how much fiber you are getting in your diet?

Food labels are a good place to start. A product with "High Fiber" on its label contains 5 grams or more of fiber, and a "Good Source" contains 2.5 to 4.9 grams.

What are the best sources of fiber? Beans, lentils, fruits, vegetables and whole grains. Aim for at least 4 to 5 cups of fruits and veggies per day, along with whole grain breads and cereals. Add to that some legumes--about 3 or more cups per week--and you should have a great fiber intake.

Remember, though, if you are not used to eating this much fiber, work up to it gradually and don't forget to drink lots of water! Whenever possible, choose fruits and veggies that contain skin...berries are a great source of fiber, too.

Fiber's added bonus...because it adds bulk to your diet, it can make you feel full, which hopefully leads you to eat less and ultimately weigh less!

Fiber, Fiber...Who's Got the Fiber?

Sue Roberts, MPH MS RD/CN is a certified nutritionist and registered dietitian.

Get a copy of her FREE ebook, "The Secrets about Weight Loss Supplements: What You Need to Know" at http://www.YourOnlineNutritionist.com .

Low Residue Diet - Foods For a Low Fiber, Low Residue Diet Menu Plan

Often you feel that you are literally going to explode or simply cannot do anything, but lie down due to the pain you feel in the abdominal area. Instead of relying on medications, which is not the best solution in many cases, you can try the low residue diet. It is simple to keep and it is very effective for sufferers from gastrointestinal tract problems.

The main purpose of this diet is to reduce the number all undigested nutrients that remain in the body after food intake. By decreasing this quantity the number and amount of stools is reduced. One example of a nutrient that cannot be fully digested is fiber. It is often recommended since it aids bowel movements and the reduction of cholesterol in the body, but in fact in the majority of cases of people suffering from a certain medical condition associated with a gastrointestinal problem fiber should be excluded from the diet almost completely. Unfortunately, poor digestion and problems with the bowel are common today given the sedentary lifestyle we have and the unhealthy food we eat, but the low residue diet can help for the fixing of the problem.

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In fact, this nutritional plan is recommended by the majority of medical specialist treating their patients for gastrointestinal diseases and often after surgical interventions. By adopting the low residue diet you will get effective relief from the symptoms that are torturing you and interfering with your daily life. In case the medical treatment you are receiving cannot provide for your permanent cure, it is best to adopt the diet every time you start experiencing the problem. The different types of digestive diseases are usually very hard to get rid of permanently so you need to create a dietary plan that you can use every time the problem flares up. It is also a good idea to keep the necessary products at home all the time.

You will be surprised to find that the low residue diet contains quite delicious foods and that it also excludes some of the healthiest ones. The breads, cereals and pasta that do not contain any fiber have to replace the whole grain ones. The fruit and vegetables as well as the nuts should be completely excluded. The milk and natural yogurt as well as the tender poultry, fish and meat are in. Your nutritional plan should also include eggs and white rice. You can drink fruit juices, but only the ones without pulp. It is essential for you to get standard food portions and to keep the most beneficial time of menu schedule with three main meals and two snacks in between them during the day.

Do not hesitate to try the low residue diet every time you have a digestive problem and you will definitely get the relief that you desire. The foods it includes are tasty and you can come up with a variety of great recipes for cooking them that are healthy in a number of ways. You are guaranteed to feel better and enjoy your meals fully.

Low Residue Diet - Foods For a Low Fiber, Low Residue Diet Menu Plan

Next, visit best heart healthy diet plan to get started immediately on dieting correctly by using the proper diet plan. Also read our detailed review of fat loss 4 idiots diet to see if their popular diet plan is right for you.