Fiber & Weight Loss
In today's world of processed and refined foods, the average person is not getting as much fiber as is recommended. Many in the past have been unaware of fiber's uses, health benefits or even get it. However, fiber is becoming a nutrition buzzword, with more products being marketed toward the health-conscious consumer. In reality, it is possible to get the recommended amount of fiber in your diet without relying on special fiber-added products.
Fiber's Nutritional Properties
Fiber is indigestible plant mass found in many different foods. It is known for its ability to promote digestive health by cleaning the colon and making bowel movements more regular. Fiber also is important in dieting because it helps you feel full and stays in the stomach longer. This helps reduce hunger and promotes weight loss.
Sources
Fiber can be found in a number of sources. Since it is a plant material, many fruits and vegetables are excellent sources of fiber. In these sources, the bulk of the fiber usually is found in the skin. Grains also are a good source of fiber, but they often are processed until most of the fiber has been removed. Choose breads, cereals and pastas that are whole grain to take advantage of grain fiber.
Supplements
Another popular option to increase fiber intake is the use of fiber supplements. Supplements allow you to get the recommended amount of fiber into your diet even if you do not eat fiber-rich foods. Popular supplements include powders mixed into drinks, such as Metamucil; tablets and capsules; and wafers. These are available in drugstores and in the pharmacy section of supermarkets.
Health Benefits
Fiber has no calories by itself and satisfies hunger for long periods of time, making it ideal for weight loss and the prevention of obesity. In addition, eating fiber-rich foods can help ensure that you are getting enough fruits and vegetables in your diet. Fiber also has been shown to lower cholesterol levels and may reduce the risk of colon cancer. It also can help control diabetes by slowing the release and absorption of sugar in the body.
Side Effects
Fiber, while a necessary part of your diet, should be taken in moderation. Sudden increases in your fiber intake can result in excess gas, so increase your fiber intake slowly. Though fiber is used to ease constipation, taking large amounts of fiber without additional liquids may worsen the condition. Overuse of fiber can cause important nutrients to be evacuated from the body. Fiber also may interact with other medications you are taking and lower their effectiveness. Consult your doctor before using fiber supplements.
