The Benefits of Fiber

Why is fiber so good for your health?

Found mainly in fruits, vegetables, whole grains and legumes, dietary fiber is best known for its ability to prevent or relieve constipation.  Fiber can provide other benefits as well – such as maintaining  a healthy weight and lowering your risk for diabetes and heart disease.

It isn’t difficult to find foods with fiber…

Dietary fiber is indigestible and passes relatively intact through your body.  There are two classes of fiber – soluble and insoluble.

Soluble Fiber dissolves in water and forms into a gel-like material.  This can help lower blood cholesterol and glucose levels.  It is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Insoluble Fiber promotes the movement of material through the digestive system, increasing stool bulk.  This is of benefit to those who struggle with constipation and irregularity.  Whole-wheat flour, wheat bran, nuts, beans and vegetables are good sources of insoluble fiber.

There are several benefits of a high-fiber diet:

  • Normalized bowel movements
  • Bowel health maintenance
  • Lower cholesterol levels
  • Helps to control blood sugar levels
  • Helps to achieve healthy weight

Increasing fiber intake has been one of the TWO dietary modifications that I have made to help achieve a healthy weight.  My chosen source of fiber has been psyllium husks.  I have been taking one heaping tablespoon of psyllium husks mixed in water shortly after my first meal of the day.  It needs to be drank very quickly before it thickens into gel-form.  Capsules are also available if drinking the fiber proves difficult.

My observations after taking psyllium husks for the past few months have included:

  • My appetite has leveled out throughout the day, I feel satisfied with no hunger
  • Increased regularity in bowel movements
  • I have increased water intake with ease
  • Weight loss
  • My energy and focus has remained consistent through the day, I am not experiencing “crashes”

There are other ways to increasing fiber:

  • Jump-start your day with a high-fiber breakfast cereal (I have been having a small serving of All-Bran each morning … followed by my Psyllium Husks approximately 90 minutes later
  • Switch to whole grains
  • Bulk up baked goods by substituting whole grain flour, adding crushed bran cereal, unprocessed wheat bran or uncooked oatmeal to muffins, cakes and cookies
  • Increase legumes – beans, peas and lentils are excellent fiber sources. Kidney beans can be added to canned soup or a green salad.  Nachos can be made with refried beans, lots of fresh veggies, and whole wheat tortilla chips
  • Eat more fruits and vegies
  • Snack on fresh fruits, raw vegetables, low-fat popcorn and whole grain crackers. Nuts or dried fruits are also healthy and high-fiber snacks

Be sure to increase your fiber at a reasonable pace to avoid intestinal gas, abdominal bloating and cramping.  Let this happen gradually over the course of a few weeks.  This will allow the natural bacteria in your digestive system to adjust to the change.  And don’t forget to drink lots of water!

Author: bforberg

16 thoughts on “The Benefits of Fiber

  1. Magnificent goods from you, man. I have understand
    your stuff previous to and you’re just too wonderful. I actually like
    what you’ve acquired here, certainly like what you are saying and the way
    in which you say it. You make it entertaining and you still take care of
    to keep it wise. I cant wait to read far more from you.
    This is actually a great site.

  2. Hello. I have checked your justdothework.ca and i see you’ve got some duplicate content so probably it is the
    reason that you don’t rank hi in google. But you can fix this issue fast.
    There is a tool that generates articles like human, just
    search in google: miftolo’s tools

  3. A large percentage of of the things you assert is supprisingly precise and that makes me wonder the reason why I had not looked at this in this light previously. Your article really did turn the light on for me as far as this subject goes. However there is actually 1 point I am not too comfy with and while I attempt to reconcile that with the central theme of your issue, allow me see just what the rest of the subscribers have to say.Very well done.

  4. We absolutely love your blog and find almost all of your post’s to be just what I’m looking for. Would you offer guest writers to write content available for you? I wouldn’t mind writing a post or elaborating on a lot of the subjects you write related to here. Again, awesome website!

  5. I blog frequently and I truly appreciate your content.
    This article has truly peaked my interest. I’m going to book mark your website and
    keep checking for new information about once per
    week. I opted in for your Feed too.

  6. You could definitely see your expertise within the article you write.
    The arena hopes for more passionate writers like you who are not afraid
    to say how they believe. At all times follow your heart.

  7. you are actually a excellent webmaster. The web site loading velocity is amazing.

    It seems that you’re doing any unique trick. Also, The contents are masterwork.
    you have done a great activity on this topic!

  8. Hello! I could have sworn I’ve visited your
    blog before but after looking at a few of the articles I realized it’s new to me.
    Nonetheless, I’m definitely delighted I discovered it and I’ll
    be bookmarking it and checking back often!

    1. I completely changed the format and added a bunch of posts quite recently … so it now looks entirely different 🙂

  9. It’s appropriate time to make some plans for the
    future and it is time to be happy. I have read this post and if I could I wish
    to suggest you some interesting things or tips. Maybe you
    can write next articles referring to this article. I desire to read even more things about it!

Leave a Reply

Your email address will not be published. Required fields are marked *