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What's Your Fiber Made Of?by Dave Foreman
When it comes to fiber there are two types available; soluble and insoluble. Both are required for optimal health. Soluble fiber dissolves in water and can be found in many fruits, vegetables and grains. It helps reduce cholesterol, regulate blood sugar and feed the beneficial bacteria found in your digestive tract. Soluble fiber is found in foods such as apples, beans, oats, legumes and nuts.
Insoluble fiber is not soluble in water. It is found in whole grains, beans and seeds. Insoluble fiber mostly provides bulk to your stool and therefore is excellent to help those with constipation and other bowel health issues.
The fiber I recommend most is Flaxseed fiber (Health From The Sun Fipro-Flax). Flaxseed Fiber is a great combination of both soluble and insoluble fiber. Besides being great for bowel health, flaxseed is also high in omega 3 fatty acids and lignans. These added benefits may help with other health challenges like cancer, diabetes and heart health.
Considering that the average American consumes about half of the required 35 grams of fiber per day, a fiber supplement may be necessary. If you choose capsules, often times you need 4 capsules per 1 gram of fiber. If you choose chewable tablets, you may need 2 tablets to get 4 grams of fiber. Using these numbers, you may need 60-80 capsules or 8 to10 tablets to meet your daily needs. This is impractical and not very good for your wallet. For best results, either buy the vacuum packed bags of flax fiber or look for the new fiber bars at your local Vitamin Shoppe. Often you can get the additional fiber needed in just one bar per day.
Remember, if you are increasing your fiber up to the 35 grams per day, I recommend, doing it slowly. Adding too much fiber all at once can stress out your digestive system and lead to gas, bloating and constipation.