Trim Down Tip

Fiber

Since I started this blog, I'm pretty sure I have mentioned fiber in just about every entry.  Today, I was thinking about what to write about and realized that I have never fully explained the health benefits nor the definition of dietary fiber.  Fiber is a type of carbohydrate that our bodies cannot digest.  There are two kinds of fiber, soluble and insoluble and they both do different things. 

Soluble fiber is just that...soluble.  It mixes with water and turns into a gel during the digestion process.  This causes a slow down in digestion thus making you realize you are full faster and longer.  It has been proven that soluble fiber lowers LDL (bad cholesterol) and helps to prevent heart disease.  It can be found in beans, lentils, peas, barley, flax seed, citrus fruits, apples, berries and carrots. 

Insoluble fiber...well to put it delicately..it helps keep you regular.  It also aids in removing toxic waste from the colon quickly.  It is found in foods such as green leafy vegetables, root vegetable skins, fruit peels, whole wheat, brown rice, cous cous, seeds and nuts.

Now that you know the details...know this...you don't have to think about what kind of fiber you are getting in your diet.  Just aim to get fiber...period.  The recommended intake is 25 grams per day--which is a lot harder to get in that you would think.  You can probably already tell if you get a fair amount of fiber in your diet after reading above.  If you think your intake is a little low...let me warn you...don't wake up tomorrow and set out to eat 25++ grams from the getgo.  You will get a belly ache...and that's putting it lightly!  Just add in fiber gradually...and extra piece of fruit, a slice of whole wheat bread, some added beans to your salad and/or just an added vegetable.  If you are having the recommended 5 fruits and vegetables a day and 3 servings of whole grains--you will be well on your way to making the 25 grams. 

If you have been eating a healthier diet and find yourself feeling hungry after meals...try adding some fiber to each meal or snack.  You will definitely fine yourself satieted for longer and reap all the healthy benefits---and that is a healthy eater's dream!




Email me at nicolesilva@weightthatsit.com