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Facts on Fiber

Fiber is one of those things that we are told to eat mroe of yet there should be some confusion. Not all fiber is alike.

Most Americans know that foods high in fiber are full of nutrients because they are less processed. There are two kinds of dietary fiber and you need both.

Two Types of Fiber

Facts on FiberInsoluble fiber (the type that does not dissolve in water and is found in wheat bran, oats, whole grains and vegetables) helps promote regularity, prevent hemorrhoids and diverticulosis. It may also help prevent colon cancer.

Soluble fiber (the type that dissolves in water, found in oat bran, oats, beans, apples and carrots) helps lower blood cholesterol levels and control blood sugar levels in people with diabetes.

According to the American Dietetic Association’s(ADA) Dietary Guidance for Health Children aged 2 to 11, the perfect fiber intake has not been defined. Several organizations have suggested that children over 2 consume a daily intake equal or greater than their age plus 5 grams per day. So if you have an eight year old, he or she might consume 13 grams of dietary fiber per day. Ultimately, they should build up to consuming 25 to 35 grams per day after the age of 20 years. But that may seem a long way off for your child.

How can you Incorporate Fiber into your Daily Diet?

First, start consuming high fiber foods in small amounts. Let your body adjust by increasing the fiber you eat in small increments. If you increase your fiber intake dramatically, gas, diarrhea, and bloating may result. However, increasing your fiber intake gradually should minimize these effects. Substitute whole grains, beans, fruits and vegetables for some of the processed foods you eat. Think about replacing high fat or highly processed foods with high fiber foods.

Second, drink plenty of fluids to help the fiber do its work.

Third, choose foods, not fiber supplements, to gradually increase your intake of fiber. Fiber containing foods offer other nutrients like vitamins, minerals and protein while supplements may not. Here are some healthful combinations that can be incorporated into your daily menu:

Visit the Family Health site site to see a table with the amount of fiber in common foods.

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Weight Loss Exercise

Does Fiber Help Lose Weight?



Fiber – we can’t digest it and it provides us with no calories or nutrients, yet we know that it’s good for us and most of us need more. What is it exactly, and what is it about fiber that makes it so healthy for us?

What is Fiber?

Fiber is simply the part of the plant foods we eat that we aren’t able to break down in our digestive systems. There are two types of fiber: soluble and insoluble. Soluble fiber will form a gel when dissolved in water. This type of fiber will slow down the rate of your digestion, leaving you feeling fuller for longer, and off of fewer calories, too! Insoluble fiber doesn’t dissolve, instead, passing through your digestive tract intact. It fills you up and “scrubs out” your insides by collecting toxins and fats, and taking them out when it passes.

You shouldn’t focus on getting specific amounts of any one type of fiber. Eating a healthy and varied diet will take care of that for you. The only thing you should be trying to do to get more fiber is eat healthier foods on a consistent basis.

Does Fiber Help Lose Weight?

Does Fiber Help Lose Weight?

Does Fiber Help Lose Weight?

Fiber affects weight loss because of the effect it has on our sense of hunger. Your feelings of hunger are controlled by many things, including the amounts of carbs, fat, protein, water and fiber that are present in the things you eat. Eating healthy amounts of an appropriate mix of these foods will eliminate excess hunger and cravings.

Did you know that people eat basically the same amount of food each day. There aren’t usually any drastic changes in the amount people eat from day to day – aside from special occasions that may call for pigging out, that is. When you replace some of the foods you eat with foods that are high in fiber, you’re doing one of the best things you can for weight loss. After all, fiber adds no calories to your diet and most fiber rich foods have ver y little calories compared to other foods of the same weight or volume. It helps you feel full faster, and for longer periods of time. It also absorbs fat, leaving less of it for your body to digest. And most fiber rich foods require you to chew more because of their texture, and this simple act of slowing the rate at which you eat is the perfect way to avoid overeating.

Fiber Helps Blood Sugar

Plus it’s good for your blood sugar. You may think that’s something only diabetics would be concerned with, but everyone – especially those trying to lose weight – should be aware of the consequences of consuming sugar. When you eat sugar or foods like refined carbohydrates that turn into blood sugar quickly, your pancreas is signaled to release insulin. When the body is flooded with insulin, your brain thinks you have more than enough energy (calories) to keep you going, so it shuts off the fat burning systems in your body. Plus, the spike in insulin that occurs after eating sugar or refined carbs is followed by a big dip in insulin levels, leaving your body exhausted and craving more sugar and calories. It can quickly turn into a vicious cycle that will leave you hunting for candy bars when you should be working out.

So, now you know exactly why you should be getting more fiber, and you’re ready to start. Before you go doing anything drastic, though, you need to know how to use fiber safely. Even though it’s extremely healthy for you, it’s never a wise move to overdo anything. Too much fiber can prevent your body from absorbing nutrients or utilizing medications. Upping your dosage too quickly can lead to uncomfortable gas and possibly constipation.

The best way to get your fiber is to eat more plant based foods. Sure it’s not as convenient as those juice flavored fiber supplements you mix with water, but it’s better because supplements don’t keep you feeling as full as food sources of fiber do. Plus food sources that are high in fiber are usually high in vitamins, minerals and nutrients that will indirectly assist your body with fat burning.

Anytime you eat fiber you should be drinking lots of water to go along with it. This will keep your stools comfortably soft and help even more with weight loss, being that water is right up there with fiber when it comes to making you feel full and satisfied.

Fiber is an essential part of a healthy weight loss regimen, and most people don’t eat enough, especially with the prevalence of convenient foods. Get more fruits, vegetables, beans and whole grains in your diet and you’ll notice you have less room in your stomach for the unhealthy stuff. Your weight will start dropping and you’ll feel a lot better, too.

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