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Page 45
| recommend that Americans consume lots of it: 20 to 35 grams of fiber a day. Somewhere in the middle of that range is a good place to start; too much can lead to bloating and diarrhea. And remember, the more fiber you eat, the more water you should drink, to keep all that roughage moving through your body. |
| The best sources of fiber are the same foods that are healthiest for you overall: |
| fresh and dried fruits |
| raw vegetables |
| legumes |
| whole-grain and rye breads |
| buckwheat, bulgur, barley, and other whole grains |
| oatmeal |
| wheat and oat branjust two tablespoons provide close to the minimum daily requirement for fiber |
| F.Y.I. |
| A good way to tell if you're drinking enough water and other fluids is to check the color of your urine. If it's medium to dark yellow, you need to drink more. |
| Water Works |
| Waterbe it bottled or plain old filtered tap wateris as vital to your health as oxygen. Water keeps your body hydrated, aids digestion and metabolism, and helps flush out waste and toxins. Without enough water the body becomes dehydrated, leading to: kidney problems, cystitis (a painful, stinging infection of the bladder or urethra), skin problems, migraines and other headaches. Yet many people still drink much less water than they should. |
| How Much Do You Need? |
| Your body's water supply must be constantly replenished because you lose at least ten cups a day through breathing, perspiration, evaporation, |
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