- Fiber makes it easier to lose and maintain weight.
- Fiber makes you feel fuller, faster and should help with overeating.
- Fiber delays the emptying of the stomach and the release of hormones that signal satiety
- Fiber has health benefits that include the nutrients in these fiber-rich foods as well as helping to eliminate waste and toxins.
- Fiber reduces the body’s absorption of fat and sugar.
- Fiber slows down the effects of carbs on your blood sugar.
- Fiber carries waste products from the body, and esp if it comes from lightly cooked vegetables; it supplies important minerals and antioxidants.
Studies have shown….
- Dieters who eat high-fiber foods have lost more weight than those not eating as much fiber.
- Individuals who stay slim average 50 % more fiber in their diets than do those who are heavier.
- People who consume the most fiber have 47% less colorectal cancer and 66% less pancreatic cancer than those who eat the least fiber.
- A study found that lean individuals eat about 50% more fiber than do those who are either moderately or severely obese
- The amount of fiber in the diets (of 3 dieters in a study) was estimated to be 18.8 g in the lean, 13.3 g in moderately obese, and 13.7 g in the severely obese.
- Try to vary your fiber sources. Avoid too much starchy wheat bran, but add to your menu: grains such as oats, barley and starchy vegetables such as sweet potatoes and yams.
- Try to eliminate refined and processed foods from your diet. Eliminate all commercial canned and frozen foods—these often contain hidden fats and sugars.
How do I add more fiber into your diet?
- You can eat unlimited amounts of non-starchy (primarily green) vegetables and limited amounts of starchy vegetables in protein-containing meals.
- Unrestricted vegetables include asparagus, green beans, broccoli, cabbage, cauliflower, celery, cilantro, kale, mustard and other “greens”, green and red peppers, scallions, spinach, and zucchini; these are best lightly steamed but may be sautéed in a little olive oil.
- Dark chocolate vs milk chocolate has more fiber.
- There are fibers in grains, oats and starchy vegetables but it’s even better to get your fiber from non-starchy vegetables if you’re trying to lose weight – or at least watch your portion during each meal. [Read my carb post for more info]
There is a lot more to tell you about fiber, but I’ll add it later..in other posts. Otherwise, I’ll never post this!
source: Anti-fat nutrients book