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Page 26 | Abby's Magazine | instagram.com/abbyshealthfood W E L L N E S S, W E L L D O N E. E S T. 1 9 8 2 ©2020 NEW CHAPTER, INC. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. U Certified Organic by International Certification Services, Inc., Medina, ND, USA TOTALLY ORGANIC PLANT CALCIUM. Sustainably sourced, as it should be. † FORMULATED FOR ABSORPTION Absorb the goodness of organic Red Marine Algae from the wild coast of Iceland. Crafted for strong, healthy bones.* Did you know only about 7% of Americans are getting enough fiber in their diets, according to a study of over 14,600 adults? That means most of us need to increase our fiber intake. But what is dietary fiber anyway, and why is it important to get enough? Touring the Digestive System Before we dive into all things fiber, let's tour the amazing digestive system. From top to bottom, your digestive system helps your body break down and absorb food to get the nutrition you need each day. There are two main parts of the digestive system: the GI (gastrointestinal) Tract and the Biliary System. The GI Tract is a series of connected organs that run from "top to bottom." It's made up of your mouth, esophagus, stomach, small intestine, large intestine, and anus. As you can imagine, this is where your food gets processed and digested. Your small intestine, the longest section, is where food nutrients are absorbed into the bloodstream. These include amino acids, fatty acids, simple sugars, vitamins, minerals, and water. The large intestine also absorbs vitamins, minerals, and water. The biliary system provides bile and enzymes to the GI tract. These deliver compounds that help break down your food. The biliary system includes the liver, gall bladder, and pancreas. FUN FACT: The GI tract is teeming with living microorganisms or "gut flora." These microscopic, good bacteria are essential for helping to digest your food. Dietary Fiber is Essential for Digestion! In addition to needing bacteria, bile, and enzymes to work properly, your digestive system needs adequate fiber. Fiber is a carbohydrate that comes from food or from fiber supplements. But it's not digested and absorbed into the bloodstream like other food compounds. Instead, fiber provides bulky material to help form stool that's a healthy, comfortable consistency. This helps with smooth, regular bowel movements. Fiber also acts like a broom, scrubbing your digestive tract as it passes on through. You can think of fiber as being like the clean-up crew that sticks around after the show, making sure the venue is swept and the trash is put out. Soluble fiber dissolves in water to form a gel-like material. It can help with feeling full when eating. It's also a prebiotic that feeds your natural good bacteria. Insoluble fiber does not dissolve in water. Sometimes called "roughage," this type of fiber promotes the movement of material through your digestive system and increases stool bulk. Recommended Amounts of Fiber Getting enough fiber is so important for healthy eating that it's part of the Dietary Guidelines for Americans, right alongside macronutrients like protein and carbs. By New Chapter ® F I B E R What are the fiber guidelines? The goal for fiber intake is to get 14 grams of fiber for every 1000 calories consumed. Experts say soluble fiber should be about ¼ of your total fiber intake. So, how much fiber a day? Let's make that fiber math easier! The Dietary Guidelines for Americans give the following recommendations for specific age groups. If you are: Recommended daily fiber: Adult female age 19–30 28 grams Adult male age 19-30 34 grams Adult female age 31-50 25 grams Adult male age 31-50 31 grams Adult female age 51+ 22 grams Adult male age 51+ 28 grams Amounts from Dietary Guidelines for Americans 2020-2025 Health Benefits of Fiber Dietary fiber has multiple health benefits, whether you get the fiber from healthy eating or by adding supplements. Getting adequate fiber can help prevent or relieve constipation and support regular bowel movements. High fiber intake has also been linked to positive effects on blood sugar balance, weight management, and healthy cholesterol levels. Researchers are continuing to investigate how dietary fiber works in the body, including how fiber supports a healthy, vibrant microbiome. Sources of Dietary Fiber The reason many Americans don't get enough fiber is the same reason we don't get enough of key vitamins and minerals—we don't eat enough plants! Fruits, vegetables, and whole grains are the main sources for soluble and insoluble fiber. Looking to increase your high-fiber food intake? Here are tips from the American Academy of Family Physicians: Choose whole grains more often: whole-wheat bread, brown rice, quinoa, oatmeal, popcorn, and products with bran. Eat at least 2 cups of fruit every day. This could include apples, pears, citrus, berries, guava, persimmons, peaches, dates, cherries, and kiwifruit. Eat over 2 cups of vegetables every day. This can include legumes such as beans or peas, dark leafy greens, broccoli, cauliflower, winter squash, sweet potato, and carrots. Nuts and seeds also have fiber, such as chia seeds, pumpkin seeds, almonds, and walnuts. Try them as snacks or add them to other dishes. The Nutrition Facts panel on foods is required to list dietary fiber under "Total Carbohydrate." Check food labels for fiber information as you shop, to make sure you're picking more fiber-rich options.