Apr 27 2009
Get the Skinny on Fiber
Fiber. The word we all love to hate. If you’ve reached a certain age you’re familiar with the term fiber therapy. And you’ve also realized that fiber intake is important for staying regular. Regularity is a great thing. When things move smoothly, you just feel better.
Studies suggest there may be a relation between dietary fiber and weight gain. High insulin levels are often associated with low-fiber diets causing excessive weight gain. It is believed this may stem from alterations in adipose tissue physiology, by diverting metabolic fuels to form oxidation storage, and by increased appetite.
The recommended daily intake for fiber is 25-30 grams. Men can get up to almost 40 grams a day. But many people barely get a few grams of fiber a day.
A low fiber intake can increase the risk of many health problems. Health problems related to low fiber intake include: constipation, higher cholesterol levels, gaining weight, irritable bowel syndrome, and colon cancer.
Fiber is like a broom which sweeps wastes away in our intestines from the undigested parts of food. Fiber does not digest, but it acts like a cleaning agent when consumed with plenty of water to help it move through the bowels. Low fiber is closely related to weight gain and possibly insulin disorders. Studies show people who eat low fiber diets tend to eat high fat and high carbohydrate foods. They also lack sufficient protein intake.
If you want to go natural with your fiber consumption and avoid the use of supplements, you can add a few changes to your diet and be within a normal, acceptable range of fiber intake.
Switch to whole wheat products instead of products that contain refined white flour. Also check labels and look for bread that contains at least 5 grams of fiber like Nature’s Own Double Fiber Wheat Bread.
Skip the sugary cereals and opt for high-fiber cereals. A good choice is Fiber One which contains 14 grams of fiber. That’s almost half the daily intake for fiber in a single serving of cereal. Add some high fiber fruits like apples, peaches, pears, or dates and you can add about 3 more grams per serving. Check your fiber content of fruits as not all are high in fiber. The ones listed above contain about 3 grams of fiber each.
Adding legumes and beans to your diet can increase your fiber intake too. Many have as much as 6-7 grams of fiber per serving. You can serve them as a side dish or added to your salad. The also contain protein and healthy fats which help you feel full longer.
Eating fresh fruits for a morning and afternoon snack can help you reach your daily fiber intake every day. Vegetables are good to fill up on, but generally don’t pack the fiber content you would expect.
Eating healthy, raw, fresh, whole foods is always best, but if you keep falling behind on eating properly there are many over the counter supplements available to help you get your daily fiber intake. They come in powder mixes, tablets, and chewables. Many people claim they do not like the taste or texture of these supplements so eating your fiber in a healthy delicious diet is the best way to go.
