You can’t take lightly the power of fiber. Fiber can actually help you lose the weight and may also help you avoid certain diseases. Based on studies, fiber is good for your total well being. However, it has been found out that we don’t eat a lot of this power food. Only 15 grams of fiber is consumed by most adults daily. Daily requirement is at 25 to 38 grams per day depending on one’s age. Having insufficient amounts of this kind of dietary component may cause obesity. Insufficient dietary fiber has also been linked to some cardiovascular, intestinal, circulatory problems and some cancers. Dietary fiber is also termed as roughage. What ever the term used, fiber is indeed necessary to good health. It should be a basic component of your daily diet.
There is wieght loss if you consume lesser calories compared to what you actually need. Studies have confirmed that people with the highest fiber intake lost the most weight over a 24 month period. Fiber makes the movement in the intestine slower. One’s feeling of fullness wil be prolonged. The two kinds of dietary fiber are soluble and insoluble. When dissolved in water, soluble fiber forms a gel like substance. You will get soluble fiber in bananas, apples as well as berries. Also, nuts, legumes, some vegetables and psyllium. Insoluble fiber enables you to increase your stool bulk. Sources of which are whole wheat products, bran and the skin of some fruits and vegetables. In either of the two, you will be able to lose weight with fiber. Your body will also absorb lesser amounts of calorie. Studies show that calories excreted in the stool is higher compared to those whose diet contain low dietary fiber.
Obesity predisposes you to a variety of health problems. One condition that can greatly benefit from fiber intake is Diabetes. Reducing blood sugar spikes help diabetics as well as those who have the tendency to get it. One study showed that three days of eating fiber enriched bread improves insulin sensitivity by 8%. Diabetes related complications are decreased by keeping your blood sugar stable. Research has been done on fiber’s effect on heart health. You will be able to reduce your chances of having heart problems if you consume wheat bread which is high in fiber rather than eating white bread. Implementing minor changes in your diet can literally save your life. Consuming enough amounts of fiber will help you avoid bowel related problems. This includes hemorrhoids and irritable bowel syndrome among others. A high fiber diet produces large, soft feces while a low fiber diet produces small, puny stools. And, diet which is rich in fiber can promote bowel regularity as well as prevents constipation.
The average American ingests an average of 5 to 14 grams of fiber. This is actually way under the recommended allowance. If you desire to increase fiber in your diet, you should start slowly. Eating too much too soon can cause bloating and gas. Ascertain that you drink sufficient amounts of water. Low water intake will cause you to experience constipation. You should be observing your stools for any sign of fiber overload. Yes, you can have too much of a good thing. If you experience diarrhea, decrease fiber intake to a tolerable level. Also, don’t eat all your fiber in a single seating. Eat it all throughout the day to increase your body’s tolerance to it.
Being overweight brings with it a lot of health problems. It also makes you less attractive. Tapping into the power of fiber is a good way to aid your weight loss plan. Coupled with a regular exercise plan, you can slim down with fiber. Exchanging your white bread for whole wheat may be one of the best health decisions you ever made.
Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: HealthRider H155T, HealthRider H30X, HealthRider H35X Recumbent Bike. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.