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

1. 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.

2. 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

3. 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

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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