Did you know that people should consume 28 grams of fiber per day if they are following a 2000 calorie diet according to the FDA? Unfortunately, most people are not even close to that amount. The average person eats only 15 grams of fiber per day.
There are many benefits related to a fiber rich diet.
First, fiber slows the rate that sugar is absorbed into the bloodstream when you eat foods, such as beans and whole grains, which keeps your blood glucose levels from rising too fast.
Second, fiber makes your intestines move faster which helps to signal that you are full.
Third, fiber cleans your colon, acting like a scrub brush removing bacteria and other build up in your intestines, and reduces your risk for colon cancer.
Fourth, fiber helps keep you having regular bowel movements which will help to prevent constipation.
Fifth, fiber helps to keep one at a healthy weight because high fiber foods tend to be more filling than low fiber foods so you are likely to eat less and stay satisfied longer.
Sixth, fiber will lower your risk of diabetes and heart disease.
Now, that you know the benefits of eating a fiber rich diet, you need to know the 2 different kinds of fiber as well – soluble and insoluble.
Soluble fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. It is found in oats, pears, beans, apples, citrus fruits, carrots, and barley.
On the other hand, insoluble fiber promotes the movement of material through your digestive system. It is found in whole wheat flour, wheat bran, nuts, beans, and vegetables.
Fiber Rich Foods • Whole Grain Breads
• Brown Rice
• Beans and Legumes
• Fruits and Vegetables
Now, that you are aware of the fiber rich foods, it is important to adjust your eating habits so you can strive to eat the recommended amount of 28 grams of fiber per day. The transition to the fiber rich diet may not be an easy one, but it is necessary in order to live a more productive and healthy lifestyle. Like any new lifestyle change, start out slow, read food labels, commit to proper meal planning, use a food journal online to track your nutrients, measure your foods for portion control, and make sure to eat a variety of foods. Are you convinced yet? I sure hope you are, now let’s promote the fiber rich diet throughout our weight loss journey!