FIBER WITH EVERY MEAL

The old saying ‘An Apple a day keeps you healthy and the doctor away‘ has been proven scientifically by the Cambridge University as apples contain both soluble and insoluble fiber which will inhibit the appetite. Thus fiber intake with every meal has gained precedence in belly fat reduction. 

Fiber

Fiber, a complex carbohydrate is an indigestible substance that is primarily present only in the outer layer of plants (fruits, vegetables, grains and legumes). It passes through our digestive tract without undergoing any change (i.e. they do not break into any nutrients) and hence no calorie is produced but still it is very healthy for us.

Some types of fiber work by bulking up waste, helping it to move through our system faster (this is how it helps with constipation and eliminating waste). Other types of fiber are "sticky" and may help keep cholesterol levels in check by removing bile acids that digest fat and may regulate blood sugar by coating the lining of your intestines and delaying the emptying of your stomach. This may slow your body's absorption of sugar and reduce the amount of necessary insulin. Fiber is mainly available in two forms, soluble and insoluble, each of which provides health benefits.

Soluble Fiber

Soluble fiber is mainly present in beans and other legumes, whole grains, and certain fruits and vegetables. Vegetables with roots such as potatoes and carrots are an excellent source and their skins contain insoluble fiber. Broccoli, bananas, apples, and berries are also good sources of soluble fiber. Some good grain choices are barley, oats, and rye. These fibers are soluble in water.

Research shows that soluble fiber is more effective at lowering cholesterol. One of the ways by which soluble fiber lowers blood cholesterol is through its ability to reduce the amount of bile reabsorbed in the intestines. It works like this: When fiber interferes with absorption of bile in the intestines, the bile is excreted in the feces. To make up for this loss of bile, the liver makes more bile salts. The body uses cholesterol to make bile salts. So in order to obtain the cholesterol necessary to make more bile salts, the liver increases its production of LDL receptors. These receptors are responsible for pulling cholesterol out of LDL molecules in the blood stream. Therefore, if more bile salts are made from the liver, more LDL cholesterol is pulled from the blood.

Insoluble Fiber

Insoluble fiber products include whole grains, nuts, bran fiber and many vegetables like celery, zucchini, and beans. It is effective to include the skin of vegetables and the husk of grains as they are the greatest sources of insoluble fiber.

Insoluble fiber acts as a cleanser of the digestive tract because it remains solid and fibrous as it travels through the intestines. Stray particles within the intestines tend to clump together with the insoluble fiber, and are more easily removed from the body with normal bowel movements. It also helps patients with obesity and high cholesterol, decreases the risk of diabetes, heart disease and many problems related to the intestines. Insoluble fiber in the diet tends to make a person feel more full, so it is easier to control the eating habits. Insoluble fiber has very less calories, so it makes a good addition to most weight loss plans.

Fiber for Losing Belly Fat

Fiber intake makes us feel full sooner without adding any extra calories and it stays in our stomach for a longer duration than the other substances we eat. It slows down our rate of digestion and keeps us feel full for a longer period of time. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed. Adding more fiber to our diet will help us to lose weight and improves our health. But this has to be done gradually as rapid increase in consumption of fiber may result in gas or diarrhea. Also plenty of fluid has to be taken while taking fiber to our diet. Fiber is normally helpful to our digestive system, but without adequate fluids it can cause constipation instead of helping to eliminate it.

According to the Institute of Medicine,

The recommended intake for total fiber for adults 50 years and younger is set at 38 grams for men and 25 grams for women, while for men and women over 50 years of age it is 30 and 21 grams per day, respectively, due to decreased food consumption.

Tips for Creating a High Fiber Diet 

1.      Eat fewer processed foods and more fresh ones. 

2.      Eat high-fiber cereal for breakfast (one with bran or fiber in the name, not highly processed varieties) or add some unprocessed wheat bran to yogurt.

3.      Snack on fruits and raw vegetables.

4.      Eat whole-grain breads and substitute whole-grain flour for white flour.

5.      Add beans to soups, salads and chili (also spelled as chilli and chile).

6.      Eat whole fruits (including the skin and membranes) instead of drinking fruit juices.

7.      Use brown rice and whole-grain pasta instead of white rice and pasta.

Examples of Healthy Fiber Foods  

1.   Half a cup of steamed beans - 9.5 g

2.   Half a cup cooked lentils - 7.8 g

3.   Half a cup of dates - 7.1 g

4.   A cup of raisin bran cereal - 7 g

5.   Half a cup of canned tomato paste - 5.9 g

6.   Frozen red raspberries - half cup - 5.5 g

7.   Half Asian pear - 5 g

8.   Half a cup of baked barley - 3g

9.   A cup of oatmeal or half a cup of cooked frozen mixed vegetables - 4 g

10.  Half a cup of raw blackberries - 3.8 g

11.  Half a cup of canned pumpkin - 3.5 g

12.  Half a cup of cooked whole-wheat spaghetti - 3.4 g

13. 24 almonds or an apple with skin - 3.3 g  

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