Benefits of Fiber Going for the 3 Increases: Increase in Health, Increase in Happiness

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Benefits of FiberGoing for the 3 Increases
Increase in Health, Increase in Happiness
Increase in Energy

• Strategies for Success in Weight Management
• By James J. Messina, Ph.D.

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Fiber Facts

• Foods with High fiber content fills you up
  without filling you out
• Fiber gives a feeling of satiation
• Fiber reduces the hunger that sabotages a
  person's willpower
• Fiber contributes to regularity and colon health

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Two Kinds of Fiber Insoluble fiber

• Accounts for about 70 of the fiber in our diets
• Does not dissolve in water but it can absorb up
  to fifteen times its weight in water, making it
  much easier for us to go to the bathroom
• Foods wheat, corn, wheat bran, brown rice, nuts,
  fruits, vegetable skins, beans, peas, and
  broccoli

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Two Kinds of Fiber - Soluble fiber

• Dissolves in water is gummy
• Found in potatoes, citrus fruits, carrots,
  apples, oatmeal, oats, barley, and rice bran
• Soluble fiber may stabilize blood sugar levels
  reduce insulin and oral medication requirements
  for people with diabetes

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Recommended Daily Amount of Fiber

• The American Dietetic Association recommends
  consume 20-35 grams of fiber each day
• At least 2-3 servings of whole grains as part of
  the 6-11 servings of grains daily as well as 5
  servings of fruits and vegetables daily
• Average American consumes only half of this
  amount

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Achieving Weight Loss with Increased Fiber intake

• Fiber is a great weight loss tool because it
  fills you up quickly
• Gives a feeling of satiation
• Reduces the hunger that sabotages diets
• Diets high in fiber (high is up to 35g a day)
  reduce the number of calories the body absorbs
  from food by 30 to 180 calories daily, which over
  the course of a year could result in a loss of up
  to 19 lbs

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Other Added Benefits of Fiber

• Adding fiber (especially insoluble fiber) to a
  low-fat, low-cholesterol diet lowers blood
  cholesterol levels more than a low-fat,
  low-cholesterol diet alone
• Increasing fiber intake may also help with blood
  pressure, diabetes, cancer, hiatal hernias,
  appendicitis, diverticular disease, constipation,
  irritable colon, bowel polyps, colon cancer, and
  hemorrhoids

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Researchers in Boston found in a recent study,
that young adults

• Who eat a lot of fiber were likely to
• Gain less weight
• Have lower insulin levels
• Generally have fewer risk factors for heart
  disease than those who don't eat a lot of fiber

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Researchers in Boston found in a recent study,
that young adults

• Doctors believe part of this is because
• Fiber slows the progress of food through the
  digestive system
• Keeping insulin flow low
• May reduce the amount of food absorbed by body

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Tips on Increasing Fiber in Diet

• Get the best of both kinds of fiber by choosing
  soluble rich sources (oats, beans, legumes,
  fruit) and insoluble rich foods (vegetable, whole
  wheat products)
• Use brown rice rather than white rice, whole
  wheat rather than white pasta
• Choose fresh fruits over canned or juice
• Choose whole grain breads

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Tips on Increasing Fiber in Diet

• Leave peeling on fruits and vegetables when
  possible
• Buy pre-cut raw vegetables for snacking and
  cooking
• Have a high-fiber cereal or muffin for breakfast
• Add slices or shredded vegetable to potato or
  pasta salads, sandwich spreads, or spaghetti
  sauce

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Tips on Increasing Fiber in Diet

• Get the best of both kinds of fiber by choosing
  soluble rich sources (oats, beans, legumes,
  fruit) and insoluble rich foods (vegetable, whole
  wheat products)
• Use brown rice rather than white rice, whole
  wheat rather than white pasta