Fiber is one of those overlooked important nutrients many of my patients are deficient in. If you don’t get enough of it, you can be quite frankly miserable – constipated, being bloated, things aren’t working right type feeling. If you get too much of it, the same thing happens – misery for you and also for those around you. It strikes all ages. Children as well as adults suffer from constipation.

Most of the time, the cure is increasing the amount of fiber in your diet – gradually. Gradually is a key word when I have my patients start introducing more fiber to their daily diet. One of my patients was tossing back handfuls of a very high fiber cereal on a regular basis as his snacks. As you can well imagine, both he and all of his co-workers suffered as a result of his zealous overindulgence with fiber. Adding high fiber foods too quickly or in greater than recommended results can result in gas – lots of it!

Okay, now how much fiber are we talking about? The recommendation for fiber intake for adults is 25-35 grams daily. Children’s needs are age specific. Including a serving of some key foods daily is an easy way to up your fiber intake – high fiber cereal, fresh fruit, vegetables especially cruciferous vegetable (Brussels sprouts, broccoli, broccoflower, bok choy, cabbage and greens), whole grains including bread, brown rice, beans and peas. Sorry lettuce does not count as it is one of the lower fiber containing vegetables!

Not only does getting enough fiber daily keep you from getting constipated and regular, it may also help lower the risk of developing a number of certain conditions – heart disease, cancer, diverticular disease and diabetes. It also helps keep weight under control. Fiber anyone?