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

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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.

fiber facts
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
two kinds of fiber insoluble fiber
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
two kinds of fiber soluble fiber
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
recommended daily amount of fiber
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
achieving weight loss with increased fiber intake
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
other added benefits of fiber
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
researchers in boston found in a recent study that young adults
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
researchers in boston found in a recent study that young adults9
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
tips on increasing fiber in diet
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
tips on increasing fiber in diet11
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
tips on increasing fiber in diet12
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
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