High Fiber Diets And Weight Loss

In spite of the hype that too frequently comes with the praise, a diet high in fiber is a health conscious addition to a well-rounded diet and weight loss program. Dietary fiber is no panacea, but a considerable amount of insoluble fiber facilitates bowel movements in a much more efficient manner, which, in turn, helps cleanse the digestive system.

This will greatly reduce constipation by increasing the bulk of solid waste. Dietary fiber also has the added benefit of keeping you regular - especially as you get older. The result, substantiated by numerous studies, is (amidst additional benefits) a decrease in the likelihood of colon cancer.

What Are The Different Types Of Dietary Fiber Beneficial To Health And Weight Loss?

Insoluble fiber, which, as its name implies, can't be dissolved by water, can be found in many vegetables, nuts, whole grains and wheat bran. But there's a different kind of dietary fiber called soluble fiber. This type of dietary fiber also has many health benefits.

Soluble fiber is found in many different types of foods. According to a few studies, it has been demonstrated that certain soluble fibers (beta glucan) can help lower cholesterol levels.

Some Foods With Good Amounts Of Soluble Fiber:

• Apples
• Barley grain
• Beans
• Lemons
• Oats

What Is The Optimal Amount Of Dietary Fiber To Consume On A Daily Basis?

The suggested amount of dietary fiber for the average adult over 50 years of age is 30g for men and 21g for women. For individuals under the age of 50, the amounts are 38g for men and 25g for women.

Typically, that's just an average (for men weighing around 170lbs & women weighing around 120lbs). In order to find more accurate numbers, you should refer to tables to find out the required amounts of dietary fiber for your weight. In the event you're a person who is sensitive and/or allergic to certain foods, you'll need to find sources of fiber that fit your particular needs.

Fiber-Containing Foods That Can Be Incorporated Into A Fiber Conscious Diet:

A cupful of raisin bran cereal contains 7g of fiber, and is typically manufactured with a substantal amount of vitamins as well. A cup of oatmeal is a beneficial source, even though it only contains 4g. A half-cup of cooked Lima beans contains roughly 7g, a half-cup of tomato paste has around 6g, while a half-cup of cooked black beans contains about 7.5g.

Bran muffins have been recommended as good source of dietary fiber; however, a great deal of them are loaded with sugar and fat, so be sure to choose a health conscious brand with low amounts of sugar and fat. A couple dozen peanuts can also be a great source of dietary fiber, but they tend to be high in calories as well. You should curb your consumption of peanuts to avoid excess calories.

A lot of fruits are rich sources of dietary fiber, including apples (3.3g per apple), blackberries (1/2 cup contains 3.8g), and raspberries (1/2 cup contains 5.5g). Pumpkin is a beneficial source of fiber (3.5g in 1/2 cup), but it can also contain substantial amounts of sugar and fat - this is definitely the case if its in the form of pumpkin pie.

A slice of bread contains 2g of dietary fiber, an ordinary sandwich will supply 4g of fiber. Make sure, when your're shopping for groceries, to buy whole grain bread; try to avoid the processed white variety.

A high fiber diet is an important component to overall health and weight loss! Include some soluble and insoluble fiber in your diet and treat yourself well.