Eating the right mix of Dietary Fiber, essential fatty acids and plenty of water can help control your cravings and your weight,not to mention maintain good digestive health.
Lately, nutritionists and doctors have been recommending 25 grams of fiber per day...but did you know that your fiber needs can very depending on your age, height, desired weight and activity level?
Find out what your personal daily fiber requirement is...click here!
Benefits of a low fat high fiber diet
Striking a balance between a high quality Dietary Fiber,
the right fats
and water can help you lose weight in 2 ways. It makes you feel fuller sooner so you don't eat as much and it helps your body eliminate waste that could be clogging up your system. My Link to Healthy Living, a monthly newsletter for moms. Get more tips for a mom's health needs...get more energy, get more time for fitness, get more ways to eat healthy and well...get it all with My Link to Healthy Living, a monthly newsletter for moms�
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Not enough fiber is cause for concern!
A healthy person should be eliminating waste from their food every 20-45 hours or 1 to 2 days. The standard American diet allows for elimination every 40-60 hours...that's 2 to 3 days! That�s not good�or healthy.
Food that has been sitting in your body for 2 � to 3 � days can do a lot of damage long term. It becomes a toxin instead of nourishing to your body. Sometimes this impacted food can become cancer-causing. Other times it can cause constipation. It also makes you weigh more, having that rotting food sitting in your intestines.
The more you eat, the more impacted it gets. A steady dose of high quality Dietary Fiber along with plenty of water in your diet can make elimination easy and fast.
Having waste stuck in your intestine will also inhibit the absorption of the vitamins and minerals your body gets from the food you eat and supplements you take.
Forgive the graphic image but try and visualize a tube stuffed with food...nothing can get through to the walls of that tube so it can be absorbed into the cells and bloodstream of the body.
Eating plenty of food that is high in Dietary Fiber-whole grains, fruits and vegetables-will make you feel full sooner and cutback on eating less nutritious foods that don't satisfy your appetite as well.
How much do I need...what do I eat?
The daily minimum requirement is 25 grams of high fiber foods a day. Many doctors actually recommend 40 grams a day.
Unfortunately, the average American person takes in much less than the required amount...about 12-17 grams per day.
As a result, you have lots of overweight, constipated people who have a higher than normal risk of developing intestinal problems.
High fiber diets cause you to eliminate wastes regularly and easily; resulting in a healthy intestine and lowering risk for serious diseases like colon cancer, heart disease and diverticulosis.
Eating plenty of Dietary Fiber also
improves blood sugar balance
bulks up your stool and makes elimination more efficient
removes excess fats and toxins from your body
Chitosan is used by many people to eliminate fats from your body.
What is chitosan?
It's a supplement derived from the shells of shrimp and crustaceans and so it is a natural form of fiber you can take.
For other ideas on how to fit dietary fiber into your life, check out
"Roughing It: Fitting More Fiber Into Your Diet" .
Soluble and Insoluble Fiber:What's the difference?
Soluble-dissolves in water and slows the absorption of glucose into the bloodstream. Found in oats, oatmeal, oat bran, dried beans, apples, citrus fruits, strawberries, raw cabbage. Look for pectin, gums and hemicellulose.
Insoluble-doesn�t dissolve in water and bulks up the stool to remove it from your body. Found in wheat bran, whole wheat products, barley, grain and rye flour. Look for cellulose, lignin and hemicellulose.
Soy beans are a good source of fiber
that is low fat and high protein.
A word of caution about dietary fiber
When you first get started eating a high fiber diet, be sure to drink plenty of water to move it through your system.
Give your system plenty of time to adjust�up to a week. A gradual increase in fiber is better than going from 5 grams a day to 25 grams a day.
Be aware that you may have an increase in gas and possibly diarrhea. In that case, cut back a little�you�re going too fast!
Be careful of using concentrated fiber supplements. You should only use this as a supplement, not your main source of fiber. Instead, look to your foods first, then supplement.
If using flaxseed fiber, make sure it's cold-processed, not rancid and comes from a high-quality organic source.
Beware of Psyllium fiber. It absorbs so much liquid it can dry out your body and deplete fluids and essential fatty acids. These fibers swell up and become hard inside your body, thus defeating the purpose of eating Dietary Fiber in the first place. Check the label of any fiber poduct you use.