Fiber Benefits Jump-Start Weight Loss !

Can you believe that just thirty years ago, fiber benefits were totally ignored by the medical community as being healthy? Found only in plants, fiber is a unique substance that is indigestible. That’s right, it passes through the digestive system completely unchanged! Today, there’s significant emphasis on the healthy aspects of fiber and it’s relationship to weight loss.

Fiber falls under the carbohydrate heading but is further classified as soluble and insoluble. Easily dissolved in water, soluble fiber is found in foods such as apples, beans, oats, and carrots. Soluble fiber can lower blood sugar levels as well as blood cholesterol levels.

Insoluble fiber, found in many vegetables, nuts, wheat bran, and whole-wheat flours, is an excellent laxative. It cannot be dissolved in water.

25-35 grams of fiber are recommended each day, but most Americans only get about half of that in their diets. Men typically need more fiber than women.

One interesting fact is that Americans only consume about 10% of the fiber found in typical diets 100 years ago! When you consider the many advancements in wheat processing, that statistic makes more sense.

Wheat bran is the single best source of fiber, although other good sources include whole-grain breads, fruits, vegetables, and nuts. Fiber supplements, such as Metamucil and Citrucel, can be useful, but these products provide a restricted type of fiber. Some fiber benefits can only be utilized if eaten naturally.

You can easily take advantage of the many fiber benefits, but be sure to introduce it slowly to your system. Adding too much at once can cause cramping, bloating, and other gastrointestinal problems. Drinking plenty of water can help.

The fiber benefits are plentiful! For one thing, fiber requires you to chew, thus slowing down the eating process. Fiber provides a sense of fullness and makes food more satisfying. Fiber slows down digestion and absorption and enables glucose (sugar) to enter the bloodstream more slowly, causing fewer spikes in blood sugar. Fiber lowers blood cholesterol levels and produces organic acids that provide fuel for the liver. Probably best known for preventing constipation, fiber also offers the benefit of aiding in weight loss.

The benefits of fiber are obvious in a weight loss program. With that sense of fullness and texture, the dieter will feel satisfied longer and have more energy. In addition, fiber allows more “bang for the buck” since foods high in fiber tend to be lower in calories.

With all of these wonderful fiber benefits, why wouldn’t you want to make fiber a major part of your diet? Make sure that the next meal you plan includes a healthy portion of high-fiber foods to meet all your daily needs!

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