Fiber in the Diet – the Food to Eat

Fiber, All About Fiber – Who Needs It??

Diet is one of the most important facets of body building with FIBER being one of the most important components of your diet . . . don’t overlook it!

The main benefits derived from a diet high in fiber are:

• Improvement to the Digestive System
• Improvement to the Cardiovascular System
• Satiety (limiting of further food intake due to the feeling
of fullness)

Consuming fiber is a primary role in that it helps keep the intestines in proper working order. This in turn helps prevent the accumulation of cholesterol along the lining. A high fiber diet can also be a good defense against heart disease.

Lowers your bad cholesterol levels – helps to decrease the level of the bad cholesterol (LDL) levels that’s seen in the blood. This is accomplished in the small intestine when fiber binds with the dietary cholesterol there resulting in its elimination from the body.

Fiber in weight loss

Women may find that those who are on a high fiber diet (on a regular basis) may generally maintain a much lower weight that those not on a high fiber diet because they have a lower food consumption that translates to fewer total calories.

Since it takes fiber a long time for the body to digest, you maintain a full, satisfied feeling longer than if you had done without it. Since weight gain or loss is determined by total calorie intake – including fiber in the diet is absolutely necessary for weight loss.

How much fiber is enough?

For a woman, it is recommended that fiber in take should average 14 grams per 1000 calories when you eat. The typical woman will consume between 1500- 2000 calories per day – depending on their body weight and activity levels. This being the case, the fiber in take would be in the range of21-28 grams of total fiber.

Increase your intake slowly.

If you have not been eating much fiber over the past few months, increase it into your slowly. Going from little fiber a day to a lot of fiber may cause digestive upset – and you will not feel well. The introduction of fiber into one’s diet ideally should be done over a period of a few weeks to make the process easier.

Soluable Fiber vs. Insoluable Fiber

Soluable Fiber plays the more predominant role in helping to lower bad cholesterol (LDL) levels. It is also completely broken down by the body. Sources of soluable fiber are:

•  Oat bran
•  Oatmeal
•  Beans
•  Peas
•  Rice Bran
•  Barley
•  Fruits

Insoluable Fiber on the other hand is not digested by the body, helps slow down gastric emptying thus causing the satiety effect we listed above. The eating of insoluable fiber will provide the greatest benefit when it comes to weight control. Sources of insoluable fiber are:

•  Whole wheat breads
•  Whole wheat pasta
•  Brown rice
•  Wheat bran
•  Cabbage
•  Beets
•  Carrots
•  Brussels sprouts
•  Cauliflower
•  Apple skin

Do not overlook the importance of fiber in your diet. Getting your fiber consumption levels in line will most likely result in you noticing a change in not only how you look but also how you feel.