Spotlight On: Fiber
Posted by Kelli Arruzzo on Thu, Mar 17, 2011
Fiber plays an important role in keeping your gastrointestinal tract healthy. By binding fatty acids in your intestine, soluble fiber slows down the digestion of food while insoluble fiber adds bulk to your stool and increases the ease with which foods move through your digestive tract.
Recent studies indicate that fiber can help fight and ward off diseases, such as cardiovascular illnesses and diabetes, lower LDL (“bad”) cholesterol, lower blood sugar, and boost immunity, among other benefits. Additionally, a diet high in fiber can help you with weight loss and management.
Foods naturally high in fiber – vegetables, legumes, fruits – tend to be lower in fat and calories and healthier overall. Since fiber helps add bulk to your food, you’ll feel full quicker and for a longer period of time.
The average woman should consume about 25 grams and the average man should consume 38 grams, per day. If you aren’t getting enough, gradually introduce more fiber into your diet so as not to shock your system and cause gas and bloating. For example, add 5 grams a day for two weeks and then another 5 grams after that.
If you’re having trouble getting enough fiber and eating a balanced diet, be sure to talk to your physician or weight loss counselor - they're there to help!
What are some of your favorite high fiber foods? Let us know in the comments section below!
Source: www.aolhealth.com