Daily Fiber Amounts

• According to the American Dietetic Association, women need 21 to 25 grams of fiber daily while the target for men is 30 to 38 grams. To determine grams of fiber for children over the age of 2 years, add 5 to the child's age. For example, a 4-year-old would need 9 grams of daily fiber. Natural fiber provided by organic and unprocessed food benefits the body with fiber and nutrition without the added toxins that may be found in processed foods.
  
  

Figuring Out Fiber

• Dietary fiber refers to the plant parts or fibers that are edible but not digested. All plant foods have fiber; it is particularly abundant in fruits, vegetables, grains, nuts, seeds, and legumes. When purchasing food, examine the food labels to locate dietary fiber.
  
  Some plant fibers dissolve in water. This soluble fiber assists with the absorption of nutrients from food by slowing digestion. Soluble fiber abounds in oats, oat bran, rice bran, apples, peas, and dried beans. In contrast, fiber that is insoluble facilitates passing food more quickly through the intestines with the added bulk. Wheat bran, seeds, whole grains, and many vegetables contain insoluble fiber.
  
  

Sources of Fiber

• Grains, vegetables, and fruits provide an abundant supply of fiber. Eating an ample supply of fresh fruits, vegetables, and legumes such as beans and lentils provides the natural fiber needed for a healthy diet. Citrus fruits contain fiber that is particularly helpful in stimulating the growth of healthy flora (friendly bacteria) in the large intestine. Other excellent fiber sources include artichokes, almonds, apples, bananas, berries, prunes, and pears. The skins of many fruits and vegetables, such as apples, strawberries, prunes, pears, peas and potatoes, provide beneficial fiber and nutrients, something to consider before you remove the peel.
  
  A quick glance through the scads of organic and health foods available will reveal food products that have fiber. Granola features whole grains, fruits, and nuts. Whole grain breads made with wheat bran, seeds, rye, and barley offer flavorful alternatives to more refined white bread. Whole wheat flour is quickly replacing white flour as a more attractive choice for baking due to its higher fiber content.
  
  

Tips

• While eating fiber is vital to a healthy diet, remember to drink copious amounts of water as fiber requires water for its work in sweeping toxins from the body.
  
  Check to be certain that you are not allergic to any product or ingredient prior to use.