Importance of Fiber

Over the centuries, the natural fiber in food has been processed right out of the diet to the point where the typical adult consumes less than 15 grams per day. This is about half of the recommended amount of dietary fiber for good health, so it is certainly one aspect of healthy eating that needs some attention.

If your goal is to lose body fat, increasing your fiber intake can help in three ways:
- High fiber foods can help control appetite by reducing insulin levels in the blood, a hormone that stimulates appetite.
- The body uses more energy to digest and absorb high fiber foods than refined or low fiber foods.
- High fiber foods are very filling, yet low in calories.

Dietary fiber is found only in plant foods. These are foods that contain cellulose or cellulose derivatives, which cannot be broken down by the body because humans lack the digestive enzymes to digest them. There are two types of fiber, water-soluble and water-insoluble, with unique and separate benefits associated with them.

Water-soluble fiber: found in fruits, vegetables, oat bran, seeds, soybeans, and peas. This type of fiber helps to regulate blood lipid levels (cholesterol and blood fats or triglycerides) by binding with bile acids and preventing cholesterol and fat from being reabsorbed by the body. It is also associated with improved glucose tolerance.

Water insoluble fiber: found in whole wheat, wheat bran and other grains, as well as fruit and vegetable skins. This type of fiber helps to prevent constipation, and is associated with preventing diverticulitis, irritable bowel syndrome, and reducing risk of colon cancer.

The following are suggestions for increasing your daily fiber intake – both water soluble and insoluble:

- Select cold cereals with at least 4 grams of fiber per serving. For example, Kellogg's Complete Bran Flakes® (5 grams), Kellogg's All Bran with Extra Fiber® (14 grams), General Mills Fiber One® (13 grams), and Nabisco Shredded Wheat with Bran® (4 grams).
- Whole grain oatmeal’s are also great sources of fiber and complex carbohydrates. Choose whole grain or buckwheat pancakes and waffles.
- Get in the habit of eating whole grain breads, bagels and muffins with at least 3 grams of fiber. Try mixing fruits with your favorite foods. For example, add a banana or chopped dates to yogurt or cereal.
- Whole grain bagels, rolls, crackers, and muffins are also excellent snacks. .Always keep fruits and vegetables in convenient places for snacks.
- Chili (vegetarian or turkey), baked beans, and lentil soup are excellent sources of fiber.
- Incorporate dried beans, such as kidney beans, into main dishes. They are great in soups and casseroles.
- Try whole grain pasta instead of regular noodles.
- Use brown rice, millet, or kashi instead of white rice.
- Replace meat with vegetable dishes two to three nights a week.
- Add vegetables and high-fiber cereals to burgers, meatloaf, etc.
- Experiment with whole-wheat flour instead of white flour in recipes.
- Try adding oat bran and wheat germ to breads, cakes, cookies, muffins, etc.
- Top desserts with high fiber cereal for added fiber, flavor, and crunch.

Increasing fiber in your diet too quickly can cause uncomfortable bloating and gas, a by-product of the indigestible substances in fiber. Add high fiber foods to your diet over time, in small amounts, to build up a tolerance to these foods. If you aren't used to eating high-fiber foods, eat small amounts to start and then add more as you become accustomed to them. And drink plenty of water to help with digestion.

This tip was provided by GlobalFitness.com