Hey everybody, hope you're enjoying your weekend. It's pretty cold here in Chicago today. The temperature on my laptop says its 14 degrees! Not a day that you want to hang around outside, unless you're a penguin or polar bear. I decided to stay home today, get some much-needed rest, do few chores and fill-up on some fiber. Yes, that was today's to-do list.
You see, eating a fiber-rich diet keeps you full. I try to avoid snacking too much, so if I have enough fiber in my system, I usually stay within my daily calorie-intake range. Fiber is also key in preventing chronic disease like heart disease, high blood pressure or diabetes and even cancer, or whether you just want to maintain or lose weight.
What is fiber?
It is a question that not many people ask themselves because they feel that there is no real reason to, but a person who understands what they are eating (instead of just knowing that it is ‘healthy’) will also understand how it helps the body.
A variety of definitions of fiber exist. So, I will attempt to explain what it is so we can understand the important role it plays in our lives.
Fiber is actually practically indigestible. This may come as a shock to people who do not understand fiber because things that are not digestible should not be digested in the first place. However, the fact that fiber is indigestible actually makes the food that contains fiber that much easier to digest. It does not lump up like the rest of the food. Instead, it remains whole as it is digested and because it is a slippery substance it allows the digested food to easily pass through your body. This may be unappealing but it is a straight-forward example of what is fiber is; a person with no fiber in his diet will have a lot of trouble in the toilet.
You may also hear fiber referred to as bulk or roughage. Call it what you want, but always remember that fiber is an essential part of everyone's diet. While fiber does fall under the category of carbohydrates, in comparison, it does not provide the same number of calories, nor is it processed the way that other sources of carbohydrates are.
How much fiber do we need? How can we make sure we're getting enough?
Most of us eat only about half as much fiber as we should. Nutrition guidelines recommend 25 to 38 grams per day, but the average American consumes only about 14 grams. It’s not hard to boost your fiber intake. You can actually do it easily with these 5 simple tips.
Eat, rather than drink, your fruits and vegetables. When either are processed to make juice, most of the beneficial fiber is left behind.
2. Read Nutrition Labels
Read nutrition labels and choose foods with the highest dietary-fiber numbers.
Eat your vegetables, and then some. Forget “five-a-day”; many nutrition experts suggest aiming much higher. Aim for making vegetables—preferably fiber-rich types like greens and broccoli—a part of every meal and snack.
Don’t peel edible skins from fruits and vegetables, when possible. To avoid pesticide residues, wash skins thoroughly before eating, and opt for organic varieties when you can.
Become a frequent eater of beans, lentils and split peas. They’re filling, fiber-rich and cheap—and, if canned, convenient (just rinse them in a colander before using, to wash away excess sodium).
I believe this is a good base for us to ensure we're filling up on fiber EVERYDAY. As I sum things up, I have a few helpful hints about adding more fiber to our diets.
- 1. Increase slowly: The best way to begin is to figure out how much fiber you are currently eating each day. Once you know your number, you can begin to slowly increase how much you are eating until you reach your recommended amount. Increasing too quickly can lead to gas, bloating, and/or diarrhea.
- 2. Add the fluids: If you do not have enough fluids (preferably water) with your high-fiber diet, you may end with the problem that you are trying to avoid: constipation. Get into the habit of drinking a minimum of 2 cups of a calorie-free beverage between each meal and you will avoid any unwanted problems.
- 3. Don't go overboard: More is not always better, so try not to eat more fiber than your body can comfortably handle. Pay attention to how your bowel movements are responding to your fiber intake, and speak with your physician if you have any questions.
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So, if you haven't done your grocery shopping for the week ahead, be sure to add some of those fiber-rich food suggestions I gave you. Monitor your intake and see if you feel or notice a difference with your appetite and overall well-being. Be sure to drop me a line and give me some feedback.
In the meantime, if you already eat a lot of fiber, but want or need an extra boost, check out some our nutritional products that can help either jump start or unclog your cleansing process. They're just more assets to add to your living healthy and wealthy account!
Today's 5 simple fiber tips provided by:
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