Eat More Fiber
Everyone seems to recommend you should eat more fiber but why? Well that is because there is no denying the importance of fiber. Endless research has been done and the results show fiber is essential when it comes to boosting your health. Today we are going to discuss the numerous health benefits of fiber and also what foods fiber can be found in. Before we dive into that, lets first define the two types of fiber that there are: soluble and insoluble…
Soluble Fiber: attracts water and turns to gel during digestion. Slows down the digestive process.
Insoluble Fiber: does not attract water and adds bulk to the stool. This helps keep things moving through the system and helps keep you regular.
1. Blood Sugar Control
Soluble fiber has been shown to slow down the digestion of food. What this means is that carbohydrates and sugars are broken down at a slower pace which in turn helps regulate the amount of sugar found in the blood at one given time.
2. Heart Health
Some research has shown that those eating a fiber-rich diet have a 40% lower risk for a heart attack
Research has shown that for every 7 grams or more of fiber you consume a day, your chances of a stroke decrease by 7%
4. Weight Loss
Fiber has been shown to enhance weight loss in obese individuals. The specific correlation is uncertain but most likely it is due to the fact that fiber helps you feel more full for a longer period of time.
5. Irritable Bowel Syndrome (IBS)
An increase in fiber consumption has been shown to decrease the symptoms associated with IBS
Foods Rich in Fiber
Bran- oat bran, wheat bran, corn bran, rice bran
Beans- Lima beans, black beans, kidney beans, navy beans, white beans, french beans
Berries- raspberries, blueberries, strawberries, blackberries
Whole Grains- popcorn, oats, quinoa, wild rice, brown rice, whole wheat
Vegetables- peas, spinach, collard greens, squash, kale, cauliflower, broccoli, cabbage, sweet potato, russet potato
Fruits- apples, prunes, bananas, pears, raisins, oranges
Nuts and Seeds- almonds, pistachios, walnuts, cashews, peanuts, Brazil nuts, flax seeds, sesame seeds, pumpkin seeds, Sunflower seeds
If you have not been doing so already, use this mini challenge as a kick in the butt to start eating more fiber. The daily recommended amount is ultimately dependent upon the amount of calories you are consuming in a day. Roughly this equates to 20-25 grams for women, 30-38 grams for men OR 14 grams for every 1000 calories you consume.