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Friday, November 17, 2017

Take fiber or suffer the consequences

by Lartinos (writer), NYC, March 15, 2013

Fiber is not the sexy choice, but it should still turn you on.

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Many people have heard that fiber is good for you, but why exactly is fiber so good for dieting and overall health? Studies have shown fiber decreases body weight, can possibly extend life expectancy, and may even increase muscle mass. Fiber also helps regulate our bowel movements as well; That means it will help you whether you are either constipated or suffering from diarrhea, something that everyone must deal with at some point. Just knowing the benefits of fiber does not fix the problem of having a shortage of this important nutrient, we must plan ahead or there is an excellent chance we will be deficient in it.

Fiber can indeed help you lose weight and there are studies showing this to indeed be true. One well respected study showed that people who increased their fiber intake by fifteen grams a day lost over 4lb’s in a four month period. Not a huge amount of weight, but it shows that just this one minor dietary adjustment alone can help you lose weight by itself. Seizing on these studies many of the diet pills you see on television are actually just fiber pills that people are unknowingly wasting their money on. Fiber alone does not make a diet and will not get you amazing results, but over time with other adjustments it can indeed make a noticeable difference. The fact that it helps us stay full is reason enough to catch any dieters attention.

Most people only receive fifteen grams of fiber in a day, meaning to get the necessary level mentioned in that study we must double our daily intake. Getting fiber into our diet is not an easy task as many of the foods that people normally eat are not good sources of this nutrient. You will notice though that many of the low carb options available such as low carb wraps will be an excellent source of fiber. The reason why these low carb options will very often contain large amounts of fiber is because of the fact that they contain insoluble fiber, insoluble fiber is a form of carbohydrate that our bodies cannot break down, therefore making it perfect for low carb diets. For this reason it is important that we are sure to subtract the insoluble fiber from from the total carbohydrate amount shown on a nutritional label to get our net carb count.(impactful carb count) Most labels will do the work for you and show you the net carb total, but just in case they don’t you can simply do the math yourself.

Because getting enough fiber into our diet can be an arduous task I highly recommend that everyone incorporate a fiber supplement into their diet. Take your fiber supplement at least once a day, but it can be taken after every meal. The type of fiber I suggest to use is named “psyllium husk” which is the exact type of fiber used in the aforementioned study. It is an indigestible seed from India that is available in both pill and in a scoop-able form. Both products work well, but you will get more for your money by buying it in the scoop-able form that you add water to. Some people don’t like the taste of the scoop-able version which is why they opt for the pill form. I keep both on hand and use the one that I feel like using at that very moment; One last tip with the scoop-able form of fiber is to be sure to quickly consume it once you mix it with water as it can solidify quickly.

Be wary of products that promote themselves as healthful fiber bars. In actuality these bars are not much different than a candy bar that is loaded with fiber as they usually have a minimum of ten sugars and other carbs besides the fiber that they contain. This fact rings true for most products promoted as healthful options unfortunately, so please be sure to read labels whenever you purchase anything. In the end these companies could carless if you lose weight as their concern is just with making money. Not only in processed foods like bars must we watch for excess carbs and sugars, natural foods like fruit and grains should be monitored as well to get the best results possible from our diet. Great natural sources of fiber can be found in various nuts like almonds, pistachios, and pecans among others nuts. We can also find fiber in various vegetables artichokes, avocados, and broccoli among others well.

http://www.ncbi.nlm.nih.gov/pubmed/11396693

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About the Writer

Lartinos is a writer for BrooWaha. For more information, visit the writer's website.
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2 comments on Take fiber or suffer the consequences

Log In To Vote   Score: 0
By riginal on March 17, 2013 at 02:45 pm

no pun intended Lartinos, great stuff!

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Log In To Vote   Score: 0
By Lartinos on March 18, 2013 at 03:34 pm

Thanks Riginal!

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