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Most North Americans don’t get enough fiber in their diets, yet the latest research shows that a high fiber diet can lead to significant health improvements and may reduce your risk of illness, heart disease and cancer. A high fiber diet can also improve your digestion and encourage weight loss.

The recommended daily fiber allowance is between (depending on the source) 20 and 30gm’s per day, the average American consumes only around 12gms.

There are a number of signs that your diet is low in fiber. If you are constipated (have less than 4 bowel movements p/week), feel lethargic, put of on weight easily, have blood sugar fluctuations, poor digestion or IBS type symptoms you maybe suffering from a lack of fiber in your diet.

As we have evolved and our daily lifestyles have become busier we are consuming less fruit, vegetables and unprocessed grains and more packaged convenience foods which are lacking in fiber. To ensure you are getting the daily allowance of fiber. There are essential two types of fiber – insoluble fiber and soluble fiber.

Insoluble fiber or roughage is not absorbed by the body. Insoluble fiber ensures that food continues on its journey through the colon and intestines and is excreted from the body efficiently. It ensures the colon walls are kept clean and free from toxins and parasites. This type of fiber provides relief from constipation and improves the function of the entire digestive system. Insoluble fiber can be found in most vegetables and whole unprocessed grains.

Soluble fiber as its name suggests can be dissolved through water. You can find soluble fiber in some vegetables, many fruits and in oats and beans. Soluble fiber removes cholesterol from the body by binding it together with the fiber molecules, this can help with weight control and reduce the risk of heart disease. Another type of soluble fiber found in flax seeds may reduce the risk of breast cancer in women.

Even if you are not currently experiencing any of the symptoms of a low fiber diet you should assess you daily fiber intake to ensure it meets the recommended levels as serious diseases such as cancer and heart disease build up over a number of years.

To increase the amount of fiber in your diet replace processed, convenience foods with fresh, natural fruits and vegetables. Eat a mixture of different fruits and vegetables to ensure you get good supplies of both insoluble and soluble fiber. Rather than white bread and processed pasta, choose brown rice, whole meal bread, bran flakes and whole meal pasta . These taste great and because they haven’t been processed still contain a range of essential nutrients and high levels of fiber.

Some of the foods highest in fiber (not in order) include broccoli, potato, brussel sprouts, lentils, beans, legumes, pears, raspberries, oats and whole wheat spaghetti.

If you find it difficult to get the fiber you require in your diet you may consider taking a fiber supplement, many of these contain psyillium husks a great, natural source of insoluble/soluble fiber.