Recently, I received an email from a close friend(eh hem, the pic..) of mine who wanted to know what the hype was around fiber. What is it? Why do we need it? How can it help in her weightloss effort? and most importantly what foods is it in?
I thought that maybe more people were not aware of the healthful benefits of fiber and wanted to give a quick little rundown on something that if not in our diet, we definitely feel it and if we have too much, WE DEFINITELY FEEL it.
Fiber is indigestible and passed through our digestive tract without being broken down into nutrients. When it reaches the colon, it is broken down and aids in the function of other organs such as our kidneys, which essentially helps our metabolism.
Insoluble vs. Soluble - Insoluble fiber helps move all of our "waste" through our system which prevents constipation. It also keeps our PH levels normal which prevents colon cancer. Good sources of insoluble fiber are dark leafy veggies, whole wheat, nuts, seeds and the skin of fruits.Soluble fiber lowers blood cholesterol and blood sugar levels. Good sources of soluble fiber are apples, oranges, oat bran, flax seed and carrots.
Fiber and weightloss?!? - Fiber helps metablolism, and also being that it is not broken down until it reaches our colon, it helps us feel fuller longer, and we therefore we do not eat as much.
Where do I find this little miracle? - Cereals, whole grain breads, beans, fruits, vegetables and nuts.
How much do I need? - 25-30g per day, don't go overboard on the fiber as it can cause constipation and your tummy could hurt!
Warning - Be careful with some of the cereals that claim to have a high fiber content as they could also have a high calorie content!
Banana Nut Crunch cereal raves about its high fiber, but conveniently neglects to say that it has 240 calories per serving as well as 6grams of fat with the 5g of fiber that it provides. Incorporate more fruits and veggies! You can eat more for less calories and fat and still get your daily fiber intake while feeling fuller longer and maybe lose a pound or two if that is what you are looking for!
I thought that maybe more people were not aware of the healthful benefits of fiber and wanted to give a quick little rundown on something that if not in our diet, we definitely feel it and if we have too much, WE DEFINITELY FEEL it.
Fiber is indigestible and passed through our digestive tract without being broken down into nutrients. When it reaches the colon, it is broken down and aids in the function of other organs such as our kidneys, which essentially helps our metabolism.
Insoluble vs. Soluble - Insoluble fiber helps move all of our "waste" through our system which prevents constipation. It also keeps our PH levels normal which prevents colon cancer. Good sources of insoluble fiber are dark leafy veggies, whole wheat, nuts, seeds and the skin of fruits.Soluble fiber lowers blood cholesterol and blood sugar levels. Good sources of soluble fiber are apples, oranges, oat bran, flax seed and carrots.
Fiber and weightloss?!? - Fiber helps metablolism, and also being that it is not broken down until it reaches our colon, it helps us feel fuller longer, and we therefore we do not eat as much.
Where do I find this little miracle? - Cereals, whole grain breads, beans, fruits, vegetables and nuts.
How much do I need? - 25-30g per day, don't go overboard on the fiber as it can cause constipation and your tummy could hurt!
Warning - Be careful with some of the cereals that claim to have a high fiber content as they could also have a high calorie content!
Banana Nut Crunch cereal raves about its high fiber, but conveniently neglects to say that it has 240 calories per serving as well as 6grams of fat with the 5g of fiber that it provides. Incorporate more fruits and veggies! You can eat more for less calories and fat and still get your daily fiber intake while feeling fuller longer and maybe lose a pound or two if that is what you are looking for!
SHARE YOUR KNEW KNOWLEDGE! REMEMBER THIS IS THE MONTH OF LOVE! HELP OTHERS WHO MAY NOT BE "LOVING" THEIR BODIES, AND SHOW THEM HOW THEY CAN BE HEALTHIER!
1 comment:
I eat Banana Nut Crunch cereal every morning with Skim milk. I usually have an apple for lunch and a 140 calorie protein bar. I wonder how many calories are in apples.
Thanks for the great info on Fiber!
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