How to Sneak More Fiber into Your Meals

Whiskey, steak, cigarettes and mashed potatoes contain no fiber. Some people only have a bowel movement every week. This creates a toxic internal ecosystem sets up and for disease because there is not enough soluble or insoluble fiber present in their diet.

Fiber comes from sun-drenched produce, beans, wheat germ, oat bran, Guar gum, Phycilliam seed, husk seed, flax meal, rice bran, warm prune juice and OTC products. A fiber rich diet may help protect against heart disease, stroke, diabetes, cancer, diverticulitis, constipation and weight gain.

Difficulty: Moderately Easy

Instructions

1. We should get 25 to 35 grams of fiber a day. Most Americans get only half of that.

2. Add grapes, oranges, chickpeas or red onions to salads.

3. 
   Your Internal Eco-System

   Eat more whole grains. Try brown rice instead of white rice and whole grain breads.

4. Blend a smoothie with apple cider, banana, berries and a fiber supplement from your local health food store.

5. Eat winter squash or add bean puree to your soups to thicken.

6. Add fiber into a healthy breakfast. Toss wheat germ into your morning oatmeal. Sprinkle ground flax seed over cereal, yogurt, or pancakes.

Tips & Warnings

• Don't go overboard. The human digestive tract needs to gradually get used to fiber.

[Susanh]

on 10/2/2008 Excellent! I need to add more fiber!

[AbbyNormal]

on 6/19/2008 This is a great article.