Did you know that you should be consuming at least 21 grams and up to 38 grams of fiber per day but the average Canadian is only getting about 14 grams per day. No wonder there is so much colon cancer in our midst today.
I had a conversation with one of my siblings recently about how much fiber they should be consuming to keep things moving and that is what prompted me doing this post about fiber.
A diet high in fiber is good for so many reasons. Heart health being one of them and equally important, digestive health.
Globally, colon cancer is the fourth leading cause of death. In North America colon cancer is now the second leading cause of death. That is unbelievable when you think about it. We have control over this area of our health in how we choose to eat our “daily bread”….so to speak.
The “Standard American and Canadian Diet” is a prime suspect in the development of colon cancer. There is heavy reliance on meat, dairy and refined carbohydrates. There is very little fiber in processed, chemical laden foods on the shelves today. Even cereals on the grocery store shelves are void of fiber. When you are looking at your cereal brand label make sure each serving is giving you at least 7 grams of fiber per serving. Start your day off with a blast of good quality fiber.
Bottom line here….eat more fiber. It’s good for your health. It’s found in fruits, vegetables, whole grains, beans and legumes, nuts and seeds. The primary reason to eat more fiber is to avoid “constipation”.
It is not a conversation that we like to have with each other but it is of utmost importance. If you are living your life chronically constipated then you are asking for trouble. Keeping things moving in your digestive tract by eating high fiber foods is the way to avoid constipation and avoid the development of colon cancer and other colon related conditions, as well as lowering your risk for heart disease and diabetes.
Eating a high fiber diet is really easy. There are two kinds of fiber, soluble and insoluble. Soluble dissolves in water to form a gel-like texture, found in oats, peas, beans, apples, citrus fruit, carrots, barley and psyllium. Insoluble fiber is the one that promotes the movement of things through your digestive tract and adds bulk to your stool. This is the one that helps most with regularity. This kind of fiber is found in whole grains, nuts, seeds, beans and vegetables such as cauliflower and green beans, and potatoes for example.
High fiber diets help to maintain your bowel health. You want to keep things moving. Otherwise waste materials linger in one place and become stagnate and your body ends up reabsorbing all of the toxins from the waste. This is where your risk of developing colon cancer happens. Keep it moving folks.
In actual fact…our bodies should be eliminating three times a day. When a meal goes in, one goes out. But this is not happening in our refined world. That is a bit unrealistic. But you should definitely be striving for one elimination a day. I know folks who are lucky to eliminate once or twice a week. That is not enough. This could spell trouble down the road. Let’s hope not. If you have the power to make your colon health happy then why not take the simple and necessary steps and start eating good quality, high fiber foods on a daily basis. Spread them out over the course of your day. If you find that high fiber foods just aren’t helping then add a good quality fiber supplement from the health food store to help things along. But bottom line….do yourself a favor and fiber up.