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Weight Loss Good Health and Fibre

What is Fiber?

Fiber is the part of plants that we eat that we cannot digest. But as long as it is in our body, it can bring us great benefits.

There are two types of fiber

· Soluble fiber

· Insoluble fiber

Soluble fiber is a type of fiber that dissolves in water. You can get soluble fiber by eating fruits. The best thing is that when you eat an apple, don’t peel it (wash it well) because the fiber is in the skin.

Insoluble fiber does not dissolve in water. It is found in most vegetables and grains.

What foods contain fiber?

Soluble fiber is found in:

· Beans (these contain fiber)

· Oatmeal and Oat Bran

· Some fruits, such as apples, mangoes, plums, kiwis, pears, most berries, peaches, oranges, dried fruits and some vegetables such as dried peaches, beans and lentils.

Insoluble fiber is found in:

· Whole grains

· Pasta

· Bran

· Red rice

· Constipation

· Beans

· Vegetables such as carrots and celery

How many do we need?

Because fiber is not considered a nutrient (like vitamins, minerals, proteins, fats) there is no average daily amount. But some health experts say that we need 7.5 ozs or 20 – 35 grams per day.

If you are not used to eating high fiber foods, it is best to start gradually increasing your daily intake over several weeks. Otherwise, if the fiber increases your urine output too quickly, you may experience pain and discomfort.

What are the benefits of having fiber in your diet?

Eating a diet high in fiber has been shown to lower blood cholesterol levels. Therefore, lowering cholesterol can help prevent heart disease. It can also prevent constipation and slow down the entire digestive system. Fiber can also help us lose weight.

Our bodies need Roughage to aid in the digestive process. Colon cleanses large amounts of material as they pass through the digestive tract.

Research has shown that high fiber in the diet can help regulate blood glucose and insulin levels.

Some ways to get more fiber

· Have more whole grains. Bread flour, cooked rice,

· Breakfast. Raisin Bran, Cooked Oatmeal.

· Eat beans several times a week.

· Have several fruits a day.

· The same goes for vegetables. Have a variety of vegetables every day.

Increasing your fiber intake will only benefit your health and well-being.

Copyright 2006 Eva Moffat

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