Saturday, October 8, 2011

The Honest Truth about Fiber

What is the honest truth about fiber?  We just don’t get enough!  Most people think of fiber as something old people have to have to keep themselves regular, when the reality is that we all need adequate fiber to keep us ALL regular, as well as lower our risk of diabetes and heart disease.  The recommended intake of fiber is 25-35 grams per day.  I’ve seen a million food journals and done a lot of research and it is sad to report that most Americans consume less than 15 grams per day on average.  Fiber containing foods are usually foods that are exceptionally great for you:  whole grains, fruits, vegetables, legumes, nuts, and seeds.  Insoluble fiber is the roughage of foods that your body can’t digest, so it happily bulks your stools to keep your digestive system happy & keeps you fuller longer, which can aid in weight loss.  Soluble fiber helps to reduce your LDL “bad cholesterol”.   

Here are some tips:
  • Do not all of the sudden go from eating 4 grams of fiber per day to 35 grams per day.  Gradually increase the fiber in your diet, so you don’t experience any unpleasant side effects.  I want your fiber experience to be a pleasant one & not a gas! 
  •   Drink lots of water with your fiber containing meals and snacks.  Not only will this help the fiber to expand to make you feel more full and satisfied, but it will also help “move things along” in your belly.
  • Read labels or take a gander at the National Fiber Council to get an idea of foods that contain high amounts of fiber and start adding them in to your family’s meals.  Everyone feels better with fiber!

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