BenefitsOfFiber-related stories
Fiber-up and Houdini the pounds away
Diet & Weight Loss, Nutrition & Supplements
Add more fiber to your diet and you'll absorb 90 less calories per day -- no supplement or exercise required. That's one Houdini diet magic trick that delivers something (skinnier) for nothing (no less calories). In this informative article, Women's Health explains why fiber is your Number One weight-loss weapon. Here's one reason -- a U.S. Department of Agriculture study found women increasing their fiber intake from 12 to 24 grams absorbed 90 fewer calories per day than their counterparts who ate the same amount, but less fiber. If you're not getting enough fiber in your diet, start piling on those grams to 24 every day and you could lose nine pounds in a year without lifting a diet finger.
Don't miss Bethany's Walking the Walk challenge this past week, where she focused on consuming at least 25 grams of fiber each day. Finding those 25 grams was pretty easy, and she reported sustained energy and the disappearance of her typical 2 PM simple carbohydrate cravings. Mine hit around 4 PM -- I've got to get into this fiber magic act. To fiber-up, you don't need to eat a wool sweater like my Siamese cat used to do -- simply reach for more brown rice, beans and fresh vegetables, toss a high-fiber cereal in the grocery cart and keep snacking on fresh fruit.
The Daily Turn On! Fiber your life
Life is too short not to be fully "turned on." The Daily Turn On! energizes all aspects of "you." Everyday The Daily Turn On! with That's Fit Life Fit expert Laura Lewis will awaken your mind, your body and your life!Did you know: Nine out of ten Americans suffer from clogged colons. Constipation leads to a variety of serious to very serious negative conditions ranging from varicose veins, hemorrhoids, and high blood pressure to cancers of the colon, stomach, pancreas, breast and prostate. If things are rather slow in your "interior," you are setting yourself up for a rather unpleasant health scenario in the future. Many negative health problems associated with fiber begin in childhood and go undetected until they show up in adulthood.
Fabulous Fiber: Fiber is an indigestible part of plant foods. It simply moves through the body without being broken down. Its purposes are many, but in general, it keeps things moving at the rate they are supposed to. Fiber is actually made up of six different types, which are divided into two groups: soluble and insoluble. Insoluble fiber includes cellulose, hemi-cellulose, and lignin. Insoluble fiber serves to move bulk through your digestive track. It also controls and balances the acidity in your intestines.
Food that are good sources of insoluble fiber:
- whole wheat products
- wheat oat
- corn bran
- flax seed
- vegetables such as green beans, cauliflower and potato skins
- fruit skins and root vegetables
Soluble fiber can lower total cholesterol and LDL cholesterol (the bad stuff); therefore reducing the risk of heart disease by regulating blood sugar.
Some food sources of soluble fiber:
- oat/oat bran
- dried beans and peas
- nuts
- barley
- flax seed
- fruits such as oranges and apples
- vegetables such as carrots
- psyllium husk
How much? The majority of Americans are barely getting one-fifth of the dietary fiber they need. The optimal daily recommendation is 30 to 50 grams. Thousands of years ago, when our ancestors were extremely active, their bodies needed a lot more calories, especially in the form of carbohydrates for energy. Since snack cakes were not around, fiber rich grains were a primary component of our ancient cousins' diets. Primitive tribes in Africa eat diets close to what our ancient relatives ate. The tribal members have lower cholesterol levels and almost no incident of hemorrhoids or constipation! In this modern age, we are not as active as our ancestors, so our calorie needs are lower. But, our digestive tract still wants that large amount of fiber to be healthy!
Fiber stars: Many breakfast cereals are great sources of fiber. Kelloggs' Fiber One and 100% Natural Oat Bran and 100% Bran both by Nabisco provide at least 10 grams of fiber in one serving. Apples, blackberries, pears and strawberries are rich in soluble fiber.
