Benefits of Fiber
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Benefits of Fiber Going 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. Fiber Facts. Foods with High fiber content fills you up without filling you out

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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 adults

  • 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 adults

  • 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 adults

  • 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


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