Fighting Fat with Fiber
How much fiber does your diet contain?
A fiber-rich diet can knock off several unwanted pounds. Unfortunately, most Americans do not include enough fiber in their diet. A typical American diet includes ten to fifteen grams of fiber per day, while the optimum amount of dietary fiber is twenty-five grams of in order to enjoy normal weight and the best of health.
In addition to normalizing body weight, a fiber-rich diet can work wonders on your general health. Fiber decreases the risk of colon and breast cancer. It gets rid of constipation and irritable bowel syndrome. It also helps prevent diverticulosis, hemorrhoids, high cholesterol, and diabetes.
Fiber is that part of all plant foods, which cannot be digested. All fruits, vegetables, grains, and beans are rich in fiber. You can’t find any fiber in animal foods, such as meat. Fiber is of two types, soluble and insoluble. You need both types of fiber to maintain good health.
Soluble fiber dissolves in water and forms a glue-like substance. Due to its consistency, soluble fiber softens stools. It also prevents the stomach from emptying faster, which enables better digestion and also gives you a full feeling.
Insoluble fiber doesn’t dissolve in water; but, it can cling to water. David Beck, M.D., the Chairman of Colon and Rectal Surgery at the Ochsner Clinic in New Orleans says, “Insoluble fiber is the champion of the gastrointestinal tract. It is a good natural laxative because it holds onto water and moves waste quickly through the intestines.”
Insoluble fiber also adds bulk and softens stools.
Studies have shown that fiber is directly related to weight loss. According to one such study, adding fourteen grams of fiber to your diet per day results in weight loss of five pounds over four months. How exactly does fiber fight fat? It makes you feel full and prevents you from overeating. It might also reduce fat absorption in the gut. It lowers cholesterol. Moreover, fiber-rich foods are highly satisfying, and you don’t feel the need for snacks in between meals.
Filed under: Food & Nutrition, Diet Programs
