When we hear fiber, we automatically think of constipation and, yes, while assisting with constipation is one of the great benefits of fiver, it certainly is not the only one. Fiber helps to get rid of excess bile, feeds our good bacteria, helps control cholesterol, body weight, blood sugar and blood pressure... IT IS AMAZING!
Unfortunately, the more food is processed, the more stripped off its fiber it is, which is why eating a lot of fiber means eating a lot of "whole" foods. Luckily, Mother Nature is wise and has packed all fruits and vegetables with yummy and healthy fiber. But I know what you are thinking, "I CANNOT LIVE WITHOUT BREAD" or Pasta for some, and thankfully you don't have to. Here is a good rule to live by: "the 5 to 1 or less" rule. Here is what that means. When purchasing bread, for example, look at the label and pay close attention to the ratio of carbohydrates to dietary fiber. The idea is that for every gram of fiber, there is no more than 5 grams of carbohydrates. Here is an example: Wonder bread contains 29 grams of carbohydrates and only 2 grams of dietary fiber. Divide 29 by 2 and you get 14.5 grams of carbohydrates per gram of fiber. It should go back to the shelf. Find a bread that will provide you with 5 grams or less of cards per gram of fiber. This rule can apply to anything you buy at the grocery store. No need to fear carbs or eating bread or pasta.