Dietary fiber plays a vital health role. It protects the health of the intestinal tract through adding bulk to the stools.  By bulking up the stools, the transit time of waste matter in the intestines is lessened.  That might not sound important, but it is vital for great health.  Here’s why:  by the time food reaches your intestines it has been broken down into its component parts, including:  amino acids, fatty acids, essential sugars, vitamins, minerals, phytonutrients, and enzymes (ideally).  In healthy intestines, unobstructed by waste matter and toxins, these nutrients absorb directly through the intestinal wall into the blood.  Fiber helps to ensure that waste matter and toxins are eliminated in a timely manner so that all these important nutrients can gain access to your blood. It thereby lessens the likelihood that toxic, microbial, or carcinogenic wastes absorb into the blood.

While experts suggest that the body needs between 35 and 40 grams of fiber daily, most people ingest only about 20 grams or less. So it’s not a surprise that they are also experiencing chronic constipation and the resulting toxicity. Fiber is divided into two types: soluble and insoluble. Soluble fiber is a gummy substance that is found in grains, seeds, and legumes, as well as in the edible parts of vegetables and fruits. Soluble fiber can help lower cholesterol in the body by bind­ing to it and escorting it out. Insoluble fiber is also found in many grains, nuts, seeds, vegetables , and fruits, but does not break down. It helps to ensure that the intestines maintain their shape and it lessens the likelihood of irritable bowel syndrome.

Other than poor food choices, the primary reason people don’t eat adequate amounts of fiber is that they are concerned about expe­riencing gas. As complex carbohydrates (fiber is included in this category) are digested by bacteria in the intestines, gas is released. However, you can easily avoid this problem by eating smaller amounts of fibrous foods more frequently throughout the day and by taking a broad-spectrum digestive enzyme supplement. Unless you are making a substantial effort to eat at least 35 grams of fiber every day, you are most likely not getting enough fiber in your diet.

Following are some of the common ailments and symptoms that can be linked to inadequate fiber consumption:

• Abdominal bloating
• Constipation (fewer than 3 well-formed bowel movements daily)
• Hemorrhoids
• Overweight or obesity
• Painful bowel movements
• Small appetite
• Gallstones
• Varicose veins

Today, make a conscious effort to eat more fibrous foods.  One easy way to do that is to add beans to your diet.  Any kind is fine.  You can choose from navy, garbanzo, kidney, black, black-eyed, lima, white , pinto, and many other types of beans.  Here are some suggestions for adding kidney and garbanzo (chickpeas) beans to your diet. While their obvious use is in chili, kidney beans can also be added to soups, tacos, salads, and stew or puréed along with some spices into a delicious bean dip or sandwich spread. The versatility of chickpeas makes them particularly popular in Indian curries, Middle Eastern dishes like hummus, and Mexican dishes. They can also be added to soups , stews, and curries; puréed into a dip or sandwich spread; tossed onto a salad ; or simply spiced and eaten. They make a delicious addition to many meals, and you’ll enjoy them so much you’ll probably forget how good they are for you.

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Michelle Schoffro Cook, DNM, DAc, CNC, is a six-time and best-selling book author whose works include: The Life Force Diet, The Ultimate pH Solution, and The 4-Week Ultimate Body Detox Plan. She is a doctor of natural medicine, holistic nutritionist, and holistic life coach. Visit www.TheLifeForceDiet.com to learn more.

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