Want to feel full for longer? Want to decrease belly fat and lose some weight? Want to lower your cholesterol and blood sugar levels?
It’s not a magic pill…it’s fiber!
Most us don’t eat enough fiber to experience these wonderful benefits.
But after reading this post you will know just what to do.
First off you need to know that there are 2 kinds of fiber,
insoluble and soluble and you need both!
Insoluble fiber does not dissolve in water. It isn’t absorbed into the blood stream or broken down by the gut.
It is the tough matter found in fruit and vegetables, especially the skin and stalks.
It’s also found in whole grains, nuts and seeds.
Insoluble fiber helps promote regularity by adding bulk.
It helps to keep your digestive system healthy.
Soluble fiber absorbs water and forms a gel like substance in the digestive tract.
It binds to substances like cholesterol and sugar slowing down their absorption into the blood stream.
Soluble fiber can also help you feel fuller for longer. That’s always a good thing!
One study showed that for each additional 10 grams of daily soluble fiber eaten, participants had a 4% decrease of belly fat over a five-year period.
It is found in peas, beans, oats, pears, apples and oranges.
So how much do we need? Women need 25 grams and men need 35 grams per day.
To help you decide which foods have the most fiber a great idea is to think that the more natural and unprocessed the food, the higher it is in fiber.
There is no fiber in meat, dairy, or sugar.
Many foods have had the fiber removed like white bread, white rice and pastries. Try not to include these foods in your daily choices.
If you are like me, foods high in fiber don’t sound very inviting I always think of prunes and bran flakes.
But I learned some delicious foods that I normally eat are high in fiber. Bonus!
Here’s a delicious high fiber food list to include in our choices.
Navy beans 1 cup=19 gr.
Green peas 1 cup=14 gr.
Bran cereal 1/2 cup=10 gr.
Raspberries 1 cup=8 gr.
Blackberries 1 cup=8 gr.
Flax seeds 1 ounce=8 gr.
Squash 1cup=7 gr.
Barley 1 cup=6 gr.
Pear 1=6 gr.
Broccoli 1 cup=5 gr.
Cauliflower 1 cup=5gr.
Cabbage 1 cup=4 gr.
Apple 1=4 gr.
Oatmeal 1/2 cup=4 gr.
Orange 1=4 gr.
Popcorn 3 cups=3 gr.
Read the labels of prepackaged granola bars, breads and crackers and choose those with higher fiber.
Most of us can include some of these foods in our meals and snacks easily.
Be sure to increase your fiber foods slowly so you can give your body time to adjust.
Drinking extra water is vital to help the fiber move through your system without those embarrassing symptoms of gas and bloating.
TODAY’S little STEP: Add 5 grams of fiber over 3 to 5 days. Once your system has adjusted add 5 more. It may take 5 weeks to eventually eat 25 grams of fiber per day.
Every little step makes a difference!
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Not sure what happened with last week’s post. It was on the website but I don’t think it went out as an email. Sometimes technology and I fight. Last week it won! Hopefully today’s will work! Praying!
Sights used as research.