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Weight Loss Good Health and Fibre

What Is Fiber?

Fiber is the part of the plant that we eat and cannot be digested. But while it is still in our body, it can do us a lot of good.

There are two types of fiber

· Soluble Fiber

· Insoluble Fiber

Soluble fiber is a type of fiber that dissolves in water. You can get soluble fiber from eating fruit. Especially good is when eating apples, don’t peel them (wash well) but inside the skin is where the fiber hides.

Insoluble Fiber does not dissolve in water. It is found in most vegetables and grains.

What Foods Contain Fiber?

Soluble Fiber is found in:

· Beans (they have both types of fiber)

· Oatmeal and Oat Bran

· Some fruits, e.g. Apples, Mangoes, Plums, Kiwis, Pears, most berries, Peaches, Citrus Fruits, Nuts and some Vegetables such as Nuts, Beans and Lentils.

Insoluble Fiber is found in:

· Whole grains

· Pasta

· Bran

· Chocolate rice

· Seed

· Nuts

· Vegetables eg carrots and celery

How Much Fiber Do We Need?

Since Fiber is not considered a Nutrient (Like Vitamins, Minerals, Proteins, Fats) there is no Recommended Daily Average. But some Health Care Experts have said that we need 7.5 oz or 20 – 35 grams a day.

If you are not familiar with a High Fiber Diet, it is best to start increasing your Daily Fiber Intake gradually over several weeks. Otherwise, if you increase your Fiber Intake too quickly, you may experience stomach cramps and discomfort.

What Are the Benefits of Having Fiber in Your Diet?

Eating a diet high in fiber has been shown to lower blood cholesterol levels. So lowering Cholesterol Levels can help prevent Heart Disease. It can also prevent Constipation and slow down the entire Digestive System. Fiber can also help us eat less, so we lose weight.

Our bodies need Roughage to help our Digestive Process. The large substance clears the Colon as it passes through our Digestive Tract.

Studies have shown that a large amount of Fiber in the Diet can help control Blood Glucose and Insulin

Some Ways To Get More Fiber

· Have more Whole Grains. Wholemeal Bread, Cooked Brown Rice,

· For breakfast. Raisin Bran, Cook Oatmeal.

· Eat Nuts several times a week.

· Take a few servings of Fruit every day.

· Likewise with Vegetables. Eat a variety of vegetables every day.

If you increase your Fiber Intake, it can only benefit your Health and Wellbeing.

Copyright 2006 Eva Moffat

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