Dietary fiber is often the nutrient that doesn’t get a lot of press. In fact, it’s often the topic of jokes, since it’s known to help relieve constipation. However, fiber in your diet is just as important for your weight loss efforts as it is for colon health. It gives you the feeling of being full longer, so you don’t eat as much. You can increase your fiber, but do it slowly, since some people have negative reactions when they increase it too much at once.
There are two types of fiber and you need both.
Some fiber dissolves in water and creates a gel. It’s soluble fiber. Other types of fiber don’t dissolve. That’s the insoluble type. The soluble fiber is in oats, apples, citrus fruits and more. It’s considered a prebiotic, feeding healthy bacteria. It also helps slow digestion and can be good for regulating sugar levels and blood cholesterol. Insoluble fiber is found in food like wheat bran, beans and vegetables, such as potatoes and green beans. It increases the bulk of your stool and aids in helping food pass through your system, which also can prevent constipation.
If you want to lose weight, increase the amount of fiber in your diet.
You’ll be healthier and lose weight when you add fiber. It not only fills you up without adding extra calories, it also feeds the healthy bacteria in your gut, which provide many benefits for the body. Beneficial bacteria B6, B12, niacin, and folic acid. Beneficial bacteria also aid in many functions in the body and help control the growth of pathogens that make you sick.
If you’re 50 and under, you need more fiber than your older counterparts.
For men who are under 50, 38 grams of fiber a day is the minimum for good health. If you’re over 50 and male, you only need 30 grams. For women under 50, only 25 grams is necessary and drops to 21 grams after 50. A half cup of red kidney beans has 1,6 grams of soluble fiber and 4,9 grams of insoluble fiber. One apple contains 0.9 grams of soluble fiber with 2.0 grams of insoluble fiber. Including whole grains and bran in your diet can increase the amount of fiber in your diet.
- Oatmeal with fresh fruit and nuts sprinkled on top creates a good combination that provides both protein and fiber. An apple with nut butter is another that makes a great snack to fill you up and keep you feeling full longer.
- Eating food with fiber can help you feel fuller longer and also aid in keeping blood sugar level. High fiber foods tend to have fewer calories per serving.
- Cereal fiber is a good way to increase your dietary fiber needs. It can help lower your risk of heart disease and many types of cancer. Cereal fiber is found in whole wheat products like bread and in bran.
- You can increase your daily fiber by opting for whole grain breads and cereals, eating more fruits and vegetables, increasing the number of legumes you eat and making your snacks higher in fiber, such as apples and peanut butter or a handful of dried fruit and nuts.
For more information, contact us today at Thrive 24hr Fitness