The fiber in foods is very important to intestinal and general health. Not only is fiber important for proper elimination, it also inhibits toxins from being absorbed into the body. Fiber can help to lower cholesterol and slow the absorption of sugar from the digestive tract to help balance blood sugar in diabetes. Fiber also feeds the friendly bacteria (probiotics) found in the colon.

Do you primarily eat whole grains (whole grain bread, brown rice, etc.) or refined grains (white rice, white flour, etc.)?
I mostly eat whole grains (15 points)
I sometimes eat whole grains (5 points)
I mostly eat refined grains (0 points)

Enter your points

 

Do you usually eat the peelings on potatoes, cucumbers, apples and other fruits and vegetables or do you usually discard the peelings?
I usually eat the peelings of fruits and vegetables (15 points)
I usually eat peeled fruits and vegetables or I rarely eat fruits and vegetables (0 points)

Enter your points

 

How often do your bowels eliminate?
Twice a day or more (15 points)
Once a day (5 points)
Less than once a day (0 points)

Enter your points

 

What is your stool like?
Soft, long pieces and easy to pass (15 points)
Hard, lumpy and difficult to pass (10 points)
Frequent diarrhea or watery stool (5 points)
Other (5 points)

Enter your points

 

Do you have high cholesterol (over 250)?
No (5 points)
Yes (0 point)

Enter your points

 

 Answer =  

Interpreting Your Results
If you scored 45 or more, you are doing great!
Score less than 45, you probably need some fiber.
Score less than 25, you definitely need a Fiber supplement.

 

Choosing a Fiber Supplement
The American Dietetic Association recommends that healthy adults consume 20-35 grams a day of dietary fiber and children 5 grams a day. Unfortunately, few people get adequate amounts of fiber. This lack of fiber comes from not eating enough fruits, vegetables, whole grains and legumes and eating too many refined and processed foods.

You can get more fiber in your diet naturally by eating whole grains instead of white bread, polished rice and other refined grains. You can also learn to eat the peelings of foods like potatoes, cucumbers and apples instead of discarding them. Finally, fruits and vegetables are not only good sources of fiber, they also provide antioxidant nutrients and enzymes, when eaten raw.

Increasing fiber intake has many benefits. It can help relieve constipation (when taken with a lot of water) and prevent the development of diverticulosis, diverticulitis, colon polyps and colon cancer. Regular consumption of fiber also lowers blood cholesterol levels and helps to normalize blood glucose and insulin levels. This makes fiber a great protection against the top three causes of death, heart disease, cancer and diabetes.

 

Prepared by Tree of Light Publishing (www.treelite.com)