While Americans may know they need fiber, they aren't getting enough fiber in their diets is an essential element of a healthy diet. The 2005 Dietary Guidelines report identified fiber as a shortfall nutrient for all age groups. The American Dietetic Association recommends Americans increase their total fiber intake to enjoy the health benefits associated with a diet that's high in total fiber, low in fat and rich in fruits, vegetables and whole grains. With more and more research showing that a high-fiber diet may help prevent cancer, heart disease, and other serious ailments, roughage has started to get some respect. The mighty trilogy of nutrients — protein, carbohydrates, and fat — garners most of the diet industry's attention, but it's becoming much more clear that fiber needs to be the fourth leg of the dietary table. Health experts recommend a minimum of 20 to 30 grams of fiber a day for most people. The typical American eats only about 11 grams of fiber a day, according to the American Dietetic Association. One claim states that dietary soluble fiber, when part of a diet low in saturated fat and cholesterol, may reduce the risk of coronary heart disease. In a 1996 survey, however, when 1,009 Americans were asked which of five foods--lettuce, asparagus, navy beans, brown rice, and oatmeal--provided the best source of cholesterol-fighting soluble fiber, many missed the mark. Some fibers are soluble in water and others are insoluble. As it passes through the gastrointestinal tract, soluble fiber binds to dietary cholesterol, helping the body to eliminate it. Antioxidants help prevent cholesterol from being moved out of the blood and into the lining of the blood vessels. There also is some evidence that soluble fiber can slow the liver's manufacture of cholesterol, as well as alter low-density lipoprotein (LDL) particles to make them larger and less dense. Fatty acids that are absorbed into the bloodstream and appear to play a role in lowering cholesterol levels are formed when soluble fiber breaks down in the digestive tract. A certain type of dietary fiber, called soluble fiber, may help lower cholesterol levels by sweeping cholesterol out of the body before it gets into the bloodstream. High fiber diets can help in decreasing the risk of getting several different illnesses. Flax seed is the best high fiber food, providing the greatest level of high quality dietary fiber of any food. Another source is instant-cocoa mixes that have as much as 3 g of fiber per cup.

Weight loss is reverting back to a fiber diet. Coronary heart disease risk may be reduced simply by increasing your intake of soluble fiber. A good guide for cholesteral levels is. Acceptable blood cholesteral-180-199. Borderline high blood cholesterol-200-219. 220 or higher-then your blood cholesterol level is too high. If your total blood cholesterol level is greater than 200 (and especially if it is over 220), you should have another test to see what type of cholesterol is high. Fresh fruits, vegetables and unprocessed grain products such as whole-grain breads and cereals are naturally low in fat, cholesterol-free, but rich in starches and dietary fiber. Cholesterol reducing is going back to include more starches and fiber for the diet, which in turn reduces other maladies.

A fiber rich liquid vitamin with 4 grams of fiber/ ounce is good. Do not ignore this, as it is the basis for good health and well being! Today's liquid vitamin nutrition is essential for protecting you & your family against disease.