Fiber can be found naturally in foods like fruits, vegetables, and whole grains.
The National Academy of Sciences' Institute of Medicine recommends 38 grams of fiber for men under 50 and 25 grams of fiber for women under 50. Those over 50 need 30 grams and 20 grams, respectively.
High fiber foods require you to prepare your food yourself. It takes more work to make brown rice and chicken with steamed vegetables than it does to order a Big Mac at the drive thru.
Fiber also requires you to chew your food longer, allowing your blood sugar levels to stabilize and for your stomach to register that it is full.
Fiber Makes You Feel Fuller Longer
There are two types of fiber: soluble and insoluble. Insoluble fiber passes through your digestive system undigested. It’s the kind of fiber that makes you feel fuller longer. Soluble fiber dissolves in water and can lower bad cholesterol and stabilize glucose levels in the blood stream.
Fiber is the reason why two slices of whole wheat toast leave you satisfied while a donut can leave you hungry for more.
Because fiber helps you feel full, you tend to eat less. Eating less is the biggest component of any weight loss program. With an increase in fiber in your diet, you are also eating healthier.
According to the Mayo Clinic, soluble fiber slows sugar absorption in the blood stream. An adequate amount of fiber on a daily basis can stop the development of type 2 diabetes.
Products like Special K and other protein waters have included soluble fiber. An increase in soluble fiber, which is the fiber included in most protein waters, can have health benefits such as lower cholesterol levels and stabilized blood sugar levels.
Get More Fiber in Your Meals
You can increase the amount of fiber in your diet by looking for high fiber cereals, protein bars, and breads. High fiber cereals, such as Raisin Nut Bran, include 5 grams of fiber per serving. When looking for high fiber bread, look on the ingredients list. High fiber bread should be whole grain with 2-3 grams of fiber per serving. Protein bars can carry 5 or more grams of fiber per serving.
Increasing the amount of fiber in your diet can decrease your weight and risk for obesity related illnesses such as heart attack due to high cholesterol and type two diabetes. Always look on the ingredients label of foods you buy to see if there is enough fiber in your food. Choose sources of soluble and insoluble fiber, such as legumes, whole grains, fruits, and vegetables.
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