Fiber Quick Facts by College Station Chiropractor David N. Bailey

Only 20% of Americans consumes enough fiber, and our low fiber standard American diet may be killing us.

Colon and other cancers, diabetes, insulin resistance, obesity, heart and other cardiovascular diseases may be linked to low fiber intake.

US Dietary Guidelines recommend between 25 and 35 grams of fiber per day, but we are eating about half that amount.

To give you an idea of how much 25 to 35 grams of fiber is, there is about 6 grams in a serving of beans, less than 3 grams is each serving of fruits, vegetables, nuts, and whole grains. Refined flour has almost none. So 25-30 grams of fiber may require some changes in your diet.

The best way to get fiber is from whole, unprocessed foods. Not only do you get the fiber, bu you get all the other nutrients in the whole foods that are packed with it, so they all work together just like nature intended.

Fiber supplements can help as well. Start out slowly with these. It takes a while for your digestive tract to get used to the new source of fiber.

Add it too fast, and you may get gas, bloating, constipation, and other unwanted digestive upset. Build up slowly, taking several weeks to give the bacteria in your gut time to adjust.

Since fiber draws water away from the intestines, drink more water when adding fiber supplements. Drink more water throughout the day, not just all at one time.

Make sure you get enough fiber each day, and increase your wellness.