You may have heard about good carbs and bad carbs. Simple carbs and complex carbohydrates. Fiber is a good carbs and also a complex carb and should not be eliminated from your diet. Fiber is found mostly in plants and the skin of some fruits and does not digest easily.
According to the Mayo Clinic, eating a diet that is high in fiber has many health benefits. Consuming sufficient amounts of fiber leads to regular bowel movements, lower cholesterol, and more stable blood sugar levels. Besides all of these health benefits, a diet that contains plenty of fiber may be a solution to healthy and long-term weight loss. Most Americans don’t consume enough fiber every day, and that might be one major reason of health issues that many people face.
How Much Fiber Should You Consume Each Day?
These are suggested minimum levels of daily fiber consumption by age and gender:
Men under age 50: 38 grams
Men over age 50: 30 grams
Women under age 50: 25 grams
Women over age 50: 21 grams
If you read this and think that these suggested daily amounts of fiber sounds like a lot of fiber to consume, you are not alone. This is because many studies have demonstrated that the typical American diets only contain about half as much of this key nutrient as suggested by doctors and nutritionists. Since fiber can help stabilize blood sugar cravings and control appetite, the low intake explains why there is both a diabetes and obesity epidemic in the United States. Both are related to eating the wrong kind of foods.
Easy Ways to Eat More Fiber for Your Health and Long-Term Weight Loss
You gain weight because you eat too much of the wrong things and not enough of the right ones. This includes fiber. As a caution, of you are not used to a lot of fiber might you start to add it in slowly. By letting the body adjust gradually, you can avoid problems like gas and bloating that people experience when they suddenly add more bulk to their diet.
These are some tips to add more fiber to a healthy diet:
Try a breakfast cereal that contains at least five grams of fiber per serving in the morning. Adding some fruit to that cereal makes it an even healthier morning meal.
Beans and legumes are a smart choice for lunch and dinner. Chile, vegetarian bean burgers, and even peanut butter can be great choices, and don’t forget the high-fiber bread.
Try to make produce at least half of the meal for lunch and supper. Salads, stir-fry dishes, and soups can be an easy way to accomplish this.
For snacks, consider nuts, fruit, seeds, vegetables, and popcorn. There are also plenty of fiber supplement you can try.
Make Fiber a Friend
Fiber is a very odd nutrient. By definition, it can’t be digested. Yet, it is essential to making sure that human digestive systems work properly. One good thing about eating enough bulk is that it tends to be very satiating. In other words, people who make sure they include plenty of healthy produce, legumes, and nuts in their diets aren’t likely to eat as much junk food.
Anybody who has been struggling to lose weight by counting calories, carbohydrates, or fat grams might consider simply eating more fiber for long-term weight loss and control. It might be the one solution that helps you to lose or control your weight that won’t leave you feeling hungry and control your appetite.