The Importance of Dietary Fiber

By Dr. Donald A. Ozello DC

Las Vegas Informer

Add fiber to your dietary strategies to improve your health. Dietary fiber is an essential ingredient in health. Fiber is an indigestible part of plants, often referred to as bulk or roughage.

Digestive enzymes in the human stomach and small intestine are unable to breakdown dietary fiber. Fiber moves through the digestive tract quickly. In the process it pushes other foods in the digestive tract through at a faster pace. Dietary fiber promotes elimination and combats constipation.

Two types of fiber exist, soluble and insoluble. Soluble fiber is made of carbohydrates and dissolves in water. Soluble fiber absorbs water to form a gel-like substance that softens stools. Quality sources of soluble fiber include oats, legumes, barley, fruits and vegetables.

Insoluble fiber consists chiefly of plant cell walls and does not dissolve in water. Insoluble fiber creates a feeling of fullness and supplies bulk to stools.

Dietary fiber is available in numerous healthy foods.

Fruits and vegetables such as oranges, apples and carrots supply soluble fiber. Good sources of dietary fiber are peas, beans and lentils.

Whole grain sources of fiber include barley, brown rice, millet, oats, wheat germ, wheat bran, whole wheat pasta, pumpernickel bread, rye bread, wholegrain bread and whole wheat bread.

Raw almonds, dry roasted peanuts, walnuts, flaxseeds, sesame seeds and sunflower seeds are nut and seed sources of fiber. Cooked beans such as black beans, garbanzo beans, kidney beans, lentils, pinto beans and white beans are sources of dietary fiber.

Fiber supplementation may be necessary. Choose fiber from certified-organic whole food sources for optimum results. Supplemental fiber is a powerful nutritional tool to detoxify the body, accelerate elimination and prevent constipation.

Numerous factors can slow digestion including stress, travel and inadequate fluid intake. The number one reason for slow digestion and constipation is low fiber intake. Increase your fiber intake to speed elimination and prevent constipation. Add increased fiber intake to your nutritional strategies to not only improve the health of your digestive system but your entire body.

Dr_Donald_A_Ozello_thumb_medium150_Dr. Donald A. Ozello DC

Dr. Donald A. Ozello DC is the owner and treating doctor at Championship Chiropractic. 6445 S. Tenaya Way, Suite #120, Las Vegas, NV 89113.  His web address is He can be contacted at (702) 286-9040 and

Dr. Donald A. Ozello’s mission is to educate and inspire others to live healthier, fitter, more functional lives.

Dr. Donald A. Ozello DC proudly handles Standard Process Supplements and Foot Levelers Orthotics.

Dr. Donald A. Ozello DC writes a weekly health, fitness and nutrition column for the Las Vegas Informer. His is published in OnFitness . He has educational health, fitness and nutritional videos on Informer TV and

Dr. Donald A. Ozello DC is an award-winning public speaker. He has spoken to numerous groups on the importance of health, fitness, exercise, ergonomics, nutrition and injury prevention.

Dr. Donald A. Ozello DC is a fitness enthusiast. Functional kettlebell training, running and bike riding are his favorite types of exercise.

Before pursuing his career in Chiropractic, Dr. Donald A. Ozello DC served in the United States Navy aboard the USS Bremerton, SSN 698.

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