Fiber

mixed-vegetable-plateHigh Fiber Diet Benefits – Are You Getting Enough?

Fiber is a critical part of any weight loss program. Increased amounts of fiber can help you feel fuller faster and longer, which is important in your efforts to lose weight.

Fiber helps the digestion and assimilation processes work more effectively.

A diet high in fiber foods is also tremendously important for many reasons other than dropping a few pounds.


Adequate amounts of fiber are essential to good health, in that it keeps your digestive system working smoothly, helps elimination from the body and most of the fibrous foods are also rich in vitamins and nutrients.

Insoluble fiber adds bulk to stools, which helps speed their transit through the intestines, leaving less time for bacterial growth to create problems in the body.

Soluble fiber seems to gel up and attach itself to unwanted food particles and eliminate them from your body more quickly, before they can do any serious damage inside.

mixed-nuts-snacksGood levels of fiber have been shown to help against breast cancer, heart disease, digestive disorders, diabetes and obesity. If you suffer from constipation, increasing your fiber content can help.

Drink adequate amounts of water daily to help the fiber move through your system.

An easy way to start the day with an adequate amount of fiber is to have a fiber-rich breakfast of fibrous foods, cereals, fruits, vegetables, etc.

Vegetables and fruits are very high in both soluble and insoluble fibers and also many other important nutrients. They are what you might call “water rich” and “nutrient dense”.

Many people eat breads and cereals types that are very low in fiber, so watch out for the ingredients and nutrients sections of the packages.

Even some brown bread varieties only have a small amount, so it’s best to check your package labels and make sure you’re getting a natural whole grain product with sufficient fiber.

Some cereals produced today have psyllium added to increase their fiber content. Find ways to consume more fiber, and increase a little bit every day. As always, consult your medical practitioner before making any changes to your dietary regime.

Here are some quick tips to help you increase your fiber intake:

Tips To Increase Your Fiber Intake Naturally

Eat vegetables with every meal, and add more raw veggies into your diet. Add some vegetables like sprouts, lettuce, spinach, or avocado onto your sandwiches. Eat more main course salads consisting of high fiber vegetables.

Snack on fruits and vegetables with their skin on when possible. Fruits like grapes, berries, apples and pears are particularly high in fiber.

The skin and the immediate area under it is where a lot of the ‘goodness’ lies. If you peel it some of the fiber and precious nutrients are lost.

bottle-of-psyllium-fiber-capsulesEat dried fruits such as raisins, prunes, figs, and apricots. These are easy to sprinkle on cereal or add to homemade muffins. The varieties are virtually endless. Go easy on these as usually they are higher in sugars and carbs that hinder weight loss.

Switch from processed carbohydrates such as white bread and pasta to whole grains, or better even yet, get off the grains entirely and consume more nuts and seeds. (these are higher in fiber and nutrients).

Add beans to salads, casseroles, chili or many other foods. Beans are an especially good source of fiber. But beans are notoriously hard to digest so I don’t eat these as a rule.

If you do, supplement with a good digestive enzyme.

There are some great prepackaged trail mixes available today in most grocery stores and they are very convenient to take with you and snack on during the day. You will hear me use the term “grazing”. 🙂

You can use the bulk food bins to mix up some of your own dried fruit and nut favorites.

Make sure that there is a higher percentage of seeds and nuts, to fruits, so that the protein and fats will delay the fruit sugars from entering your bloodstream all at once.

Your body’s insulin response to high sugars in your bloodstream, can turn your food into fat cells pretty quickly in order to clear excess sugar from your blood. Check with your doctor about this.

bag-of-bulk-psyllium-husks-fiber-supplementI take psyllium supplements with just about every feeding (meal). A psyllium supplement can easily boost your fiber intake and help you take advantage of no added calories.

You can get the bags of bulk psyllium or bottles of capsules if you prefer. It is an inexpensive way to get more fiber and I find it very convenient.

I take psyllium supplements to ensure that I get enough roughage into my diet and make everything work smoother.

It is very important to drink sufficient amounts of water with your psyllium supplements for them to work properly.

There are many more ways to add more fiber into your diet. A weight loss program high in dietary fiber will support you well on your journey to making healthier lifestyle choices, and creating abundant energy supplies to greet each new day, with your new body!

I can not stress enough that you must check with your doctor before changing any of your dietary habits.