Nutrition Nutritional Research Diet Resolution #3: More Fiber = Less Weight
Diet Resolution #3: More Fiber = Less Weight |
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 Did you know that people who eat high-fiber diets tend to weigh less than those who don't? It's true. Not only are most fiber-rich foods low in calories, but fiber also curbs your appetite. It does this by increasing production of a hormone (cholecystokinin) in your small intestine, which makes you feel full. Fiber also helps prolong the presence of this hormone in your system so you feel full, longer. How great is that!
Most of us simply do not eat enough fiber. Most Americans only get about 17 grams per day from their diets. Many people get even less. The National Academy of Sciences says men should eat 38 grams of food fiber per day and women should eat 25 grams per day. The SuperFoodsRx doctors recommend more - 45 grams of food fiber for men and 32 grams for women. To get more fiber in your regular diet, you need to understand what it is and where you can find it. Fiber is a complex variety of compounds found only in plant foods such as fruits, vegetables, whole grains and legumes. Increase your daily fiber intake, but go slowly. If you try to do it too quickly, you may experience gas or bloating. Increase your intake of fiber by about four to eight grams per week until you're at the SuperFoodsRx recommended level. There are many ways to add more fiber to your diet. Some of our favorite high-fiber foods include:
For more great high-fiber suggestions look at pages 156 through 160 in the SuperFoodsRxHealthstyle book. |
