Want to feel full longer? Want to decrease belly fat and lose some weight?
Want to lower your cholesterol and blood sugar levels?
Sounds like a magic diet pill right?
Nope, it’s regular old fiber.
Most of us don’t eat enough fiber, this important nutrient, 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 fruits and vegetables, especially the skin and stalks. It’s also found in whole grains, wheat bran, nuts and seeds.
Insoluble fiber helps promote regularity by adding bulk.
Soluble fiber absorbs water and forms a gel like substance in the digestive tract. It is found in peas, beans, oats, pears, apples and oranges.
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.
So how much do we need? Women need 25 grams and men need 35 grams per day.
You need to know 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.
The more natural and unprocessed the food, the higher it is in fiber.
High fiber foods always make me think of prunes and bran flakes. The little girl in me wants to say, “it’s yucky!”
But I learned some delicious foods that I normally eat are high in fiber. Bonus!
Here’s a high fiber food list from highest to lowest. These aren’t weird foods either – I think you will be surprised.
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.
Ground flax seeds 1 ounce=8 gr.
Squash 1 cup=7 gr.
Avocado ½ = 6.7 gr.
Pear 1=6 gr.
Broccoli 1 cup=5 gr.
Cauliflower 1 cup=5 gr.
Cabbage 1 cup=4 gr.
Apple 1=4 gr.
Oatmeal 1/2 cup=4 gr.
Orange 1=4 gr.
Popcorn 3 cups=3 gr.
Bran flakes with raisins ¼ cup = 3.8 gr.
Pumpkin seeds ¼ cup =3.7 gr.
Hummus ¼ cup = 3.7 gr.
Almonds 1/4 cup =3.6 gr.
Sunflower seeds ¼ cup = 3.6 gr.
Nuts-hazelnuts, macadamia, pine ¼ cup = 3.3 gr.
See I told you they were regular foods that we usually eat. So choose these high fiber foods more often.
Read the labels of prepackaged granola bars, breads and crackers and choose those with higher fiber.
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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Sights used as research.