If you’re like most Americans, you’re probably not getting enough fiber in your diet. There are good reasons to add more fiber to your diet. Dietary fiber includes all parts of plant foods that your body can’t digest or absorb. Instead, it passes relatively intact through your stomach, small intestine and colon, and helps to clean out your body. By ensuring you have enough fiber in your diet, you can help prevent the following: 

• Heart disease: Fiber helps lower your cholesterol. 

• Diabetes: Fiber helps control blood sugar levels. 

• Digestive Problems: Fiber helps to prevent constipation and hemorrhoids. 

• Weight Gain: A high-fiber diet is lower in calories and tends to make you feel full faster. 

Olivia Barclay, R.N., Genesis Diabetes Nutrition & Education, says, “The average middle-aged man should be consuming 38 grams of dietary fiber a day and 25 grams is the recommendation for women. Most Americans consume only about sixteen grams a day on average.” Getting a range of fiber types in your diet is essential. Barclay recommends eating various fruit, vegetables, legumes and whole grains daily to meet your dietary fiber goal. 

“The bottom line is to eat a variety of plant-based foods that will help keep your gut healthy and help with your overall health.” 

The FDA considers dietary fiber a nutrient of public health concern because low consumption is associated with many potential health problems. One problem is constipation, the most reported gastrointestinal complaint in the United States. Research shows not enough fiber in your diet can also lead to an increased risk of developing Type 2 diabetes and cardiovascular disease. 

Dietary fiber, the indigestible part of plant material, is made up of two main types: soluble fiber, which quickly dissolves in water and is broken down into a gel-like substance in the colon, and insoluble fiber, which does not dissolve in water and is left intact as food moves through the gastrointestinal tract. 

Soluble fibers are found in beans, lentils and apples that help the body absorb water from partially digested food and slow digestion, making you feel fuller longer and regulate blood sugar. By adding soluble fiber to your diet, you can lower your LDL (bad) cholesterol and glucose levels. Oats and barley have FDA-approved health claims for reducing cardiovascular disease by lowering cholesterol. Oatmeal is a great fiber source, but if you choose a different ready-to-eat breakfast cereal, make sure whole grain is the first ingredient and check the amount of dietary fiber per serving. Insoluble fibers can help because they move food through your body and help keep your bowel movements regular. They are found in whole wheat bran and some whole grains, nuts and legumes.   

Knowing the vital role dietary fibers play in your health will help you make better choices about the foods you eat. Barclay says, “The bottom line is to eat a variety of plant-based foods that will help keep your gut healthy and help with your overall health.” 

If you’re like most Americans, you’re probably not getting enough fiber in your diet.

Your shoes can make or break your fashion style any day of the week. Many people fall victim to wearing uncomfortable shoes – but hey, they look great! Comfort might not be the only thing you may be giving up for fashion. Long-term damage to your feet, and the rest of your body, can happen if you aren’t careful.  

The following tips on good footwear may prevent toe, foot or ankle problems now – or later in life. 

• Have your feet measured regularly. The size of your feet may change as you grow older. 

• Have both feet measured. Often one foot is larger than the other. The shoes should be fitted to the larger foot. 

• Don’t choose shoes based on the size marked inside. Sizes vary among shoe brands and styles. Pick shoes by how they fit your feet. 

• Choose a shoe that conforms as nearly as possible to the shape of your forefoot (the front, widest part of your foot). 

• Look for roomy footwear that has a wide toe box with more room for your toes and the ball of your foot. You should be able to wiggle your toes in your shoes. 

• Make sure your heel fits comfortably in the shoe with a minimum amount of slipping. 

• Avoid high-heeled, narrow and pointed-toe shoes if you can. High-heeled shoes increase pressure on the front of the foot. If you can’t avoid wearing pumps or high-heeled shoes, look for a pair that gives your toes more room. 

• Choose shoes with heels that are no more than 2 inches high. 

• Alternate these shoes with flat, roomy shoes to give your toes a chance to move freely. 

• Look for shoes made of materials that give or stretch. They will be the most comfortable for your toes and feet. 

• Look for shoes that do not have seams. This will prevent rubbing or irritation of the skin. 

• Consider sandals, soft leather flat shoes, slippers or inexpensive cloth shoes for at-home wear. If you have an enlarged toe joint, cut a hole in the cloth shoes. 

• Plan to buy your shoes at the end of the day when your feet are most swollen. Foot size may vary half a size from the morning to the evening or after a day at work. And wear the type of socks that you will most often wear with the shoes to be sure they fit. 

• Stand during the fitting process because the foot gets longer when you stand. 

• Walk around the shoe store to make sure that the fit feels right in both shoes. 

Many people fall victim to wearing uncomfortable shoes – but hey, they look great! Comfort might not be the only thing you may be giving up for fashion.