The power of fiber cannot be taken lightly. It fights disease and can make you shed excess pounds. Studies have proven that fiber is good for the body. There is evidence, however that people do not eat enough of this power food. Most adults eat less than 15 grams of fiber daily. Daily requirement is at 25 to 38 grams per day depending on one’s age. Missing out on this essential dietary component may lead to being overweight. Insufficient dietary fiber has also been linked to some cardiovascular, intestinal, circulatory problems and some cancers. Dietary fiber is also referred to as roughage. Whatever you call it, fiber is essential to good health. It should be a staple of your daily diet.
Weight loss happens when the calories consumed is less than the amount expended. Studies have confirmed that people with the highest fiber intake lost the most weight over a 24 month period. Fiber slows down the movement of food in the intestines. This prolongs one’s feeling of fullness. Dietary fiber may soluble or insoluble. Soluble fiber forms a gel like substance when dissolved in water. Apples, bananas and berries contain soluble fiber. Also, nuts, legumes, some vegetables and psyllium. Insoluble fiber increases stool bulk, sources of which are whole wheat products, bran and the skin of some fruits and vegetables. Either way, dietary fiber helps in achieving weight loss. The amount of calories absorbed by the body is also decreased. Studies show that calories excreted in the stool is higher compared to those whose diet contain low dietary fiber.
Obesity predisposes you to a variety of health problems. One condition that can greatly benefit from fiber intake is Diabetes. Reducing blood sugar spikes help diabetics as well as those who have the tendency to get it. One study showed that three days of eating fiber enriched bread improves insulin sensitivity by 8%. Keeping your blood sugar stable decreases diabetes related complications. Research has been done on fiber’s effect on heart health. Eating high fiber wheat bread instead of white bread can reduce your chances of a heart problem. A minor change in your diet can literally save your life. Fiber helps in the avoidance of bowel related disorders, including hemorrhoids and irritable bowel syndrome among others. A high fiber diet produces large, soft feces while a low fiber diet produces small, puny stools. Also, a fiber rich diet promotes bowel regularity and helps prevent constipation.
The average American ingests an average of 5 to 14 grams of fiber, which is way below the recommended daily allowance. If you want to increase fiber in your diet, start slowly. Eating too much too soon can cause bloating and gas. Make sure that you are drinking enough water because a low water intake will cause you to develop constipation. Observe your stools for any sign of fiber overload. Yes, you can have too much of a good thing. If you experience diarrhea, decrease fiber intake to a tolerable level. Also, don’t eat all your fiber in a single seating. Eat it all throughout the day to increase your body’s tolerance to it.
Being overweight brings with it a lot of health problems. It also makes you less attractive. Tapping into the power of fiber is a good way to aid your weight loss plan. Coupled with a regular exercise plan, you can slim down with fiber. Exchanging your white bread for whole wheat may be one of the best health decisions you ever made.
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