1. Think Fiber Is all About Sticks and Twigs?
All plants have fiber, so it could be all about sticks and twigs if that's your preference. Most people however, prefer tastier fruits, vegetables and grains as their main source of fiber. Fiber is the part of the plant that your body doesn't digest; as it passes through your system it adds bulk to waste products and helps the body expel them. Soluble fiber dissolves in water and becomes gelatinous. Foods that contain soluble fiber include oatmeal, oats, legumes (peas and beans), barley, carrots, citrus and apples. Soluble fiber helps lower glucose levels and cholesterol. Insoluble fiber does not dissolve in water; it pushes other foods through your digestive system and helps keep you regular. Foods containing insoluble fiber include nuts, whole wheat and wheat bran. A healthy adult should get between 20 to 25 grams of fiber a day.
2. Can I Lose Weight Eating More Fiber?
Fiber can actually help you lose weight. Foods high in fiber add a feeling of fullness and help decrease your appetite; you'll also feel like you've eaten more than you really have. Remember that when you eat a high fiber diet, you have to increase your water consumption to avoid constipation; drink a minimum of 8 glasses a day.
3. What About Embarrassing Side Effects?
A high fiber diet can cause gas and bloating. The trick to reducing gas and bloating is to add fiber slowly to your diet. Gas is caused by high amounts of fiber added to the diet too quickly; the normal bacteria in your system can become overloaded and needs time to become accustomed to the change in your diet. Because fiber adds bulk and roughage to your system, you need extra water to move it through your system and avoid constipation.
4. How Much More Will it Cost Me?
Luckily, fiber is found in every fruit and vegetable you eat. If you normally peel fruit like peaches or apples, keep the peelings on and eat them to add a great deal more fiber to your diet. Beans are one of the cheapest foods on the planet, yet they are one of the highest in fiber. Low fat or air popped popcorn is a great snack, inexpensive and a great source of fiber.
5. It's Not Your Dad's Slimy Supplement Anymore
If your diet lacks fiber or you can't eat high fiber foods because of disease, you can buy fiber supplements. Fiber supplements come in tablet form or in granules. Flavored fiber granules can be dissolved in water for a refreshing citrus flavored drink that's high in fiber. Another good way to add fiber to your diet is to sprinkle unflavored granules on your food at every meal; it helps your system become accustomed to increased fiber and because it is tasteless, you won't even know you've added it.
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