9/25/2012 4:47:24 PM
The media have done an impressive job in making the public aware of the importance of fiber, particularly its role in reducing the risk of coronary heart disease and cancer. But did you know that fiber also can help you achieve your weight-loss goals? Yes, by means of its key role in digestive health and creating a sense of fullness, fiber can help you lose weight. However, it’s estimated that only 5 percent of US workers consume the daily requirement of fiber, so more education is needed.
How much fiber do you need? According to the Institute of Medicine of the National Academy of Sciences, an adult male between the ages of 19 and 50 needs about 38 grams of fiber a day, and an adult woman needs about 25 grams. Another way to look at it is 14 grams of fiber for every 1,000 calories consumed; the average American gets about 15 grams a day, total.
One of the reasons we are consuming less fiber is that various food processing methods can strip fiber from the food. Fortunately, food-labeling laws enable us to determine how much fiber a product contains. These laws also cover advertising, because for a manufacturer to make a health claim that their food contains fiber that can reduce the risk of coronary heart disease, the food needs to contain no less than 0.6 grams of fiber for the referenced amount. Further, the fiber reported cannot be fortified or added to the product. By the way, for every gram of fiber consumed you will lose about 2.2 points on your LDL score.
Another reason Americans are consuming less fiber is that we don’t consume enough fibrous carbs. The main source of carbs should be fibrous. Fibrous carbs typically have very low carb content. Their inherent high fiber brings about a very moderate insulin response, thus making them an ideal fat loss food. The best sources of fibrous carbs include the following:
• Broccoli
• Lettuce
• Cabbage
• Cauliflower
• Mushrooms
• Green beans
• Onions
• Asparagus
• Cucumber
• Spinach
• All forms of peppers
• Zucchini
• Cauliflower
Grains obviously have fiber, but not as much as you think. A slice of white bread may contain only 0.5 grams of fiber, whereas a slice of whole wheat may contain 2 grams per slice. Compare those numbers to a cup of navy beans containing 17 grams and a cup of raspberries containing 8 grams. Also, breads contain gluten, and a large percentage of the population is gluten sensitive. One great idea I learned from Jonny Bowden, PhD, CNS, is that instead of using bread for sandwiches, use dark leafy greens to wrap the meat. It will lower the glycemic index and help shift the acid/alkaline base in your favor.
Because food intolerances to specific fibers develop rapidly, making the fiber useless by causing inflammation and impeding detoxification, I recommend a fiber protocol. The solution is to rotate the fiber you take and begin the protocol gradually. Most people get best results by starting with 2 grams of fiber in water at the two extremes of the day: morning upon awakening, and right before retiring at night. Fiber blends that will encourage effective detoxification include chia and flax seed; fibers of carrot, beet and citrus; cranberry seed; apple pectin; and psyllium.
The message is now clear: Fiber is critical to good health and belongs in every weight-loss protocol. It’s time to make a serious effort to put more fiber on your plate!
How much fiber do you need? According to the Institute of Medicine of the National Academy of Sciences, an adult male between the ages of 19 and 50 needs about 38 grams of fiber a day, and an adult woman needs about 25 grams. Another way to look at it is 14 grams of fiber for every 1,000 calories consumed; the average American gets about 15 grams a day, total.
One of the reasons we are consuming less fiber is that various food processing methods can strip fiber from the food. Fortunately, food-labeling laws enable us to determine how much fiber a product contains. These laws also cover advertising, because for a manufacturer to make a health claim that their food contains fiber that can reduce the risk of coronary heart disease, the food needs to contain no less than 0.6 grams of fiber for the referenced amount. Further, the fiber reported cannot be fortified or added to the product. By the way, for every gram of fiber consumed you will lose about 2.2 points on your LDL score.
Another reason Americans are consuming less fiber is that we don’t consume enough fibrous carbs. The main source of carbs should be fibrous. Fibrous carbs typically have very low carb content. Their inherent high fiber brings about a very moderate insulin response, thus making them an ideal fat loss food. The best sources of fibrous carbs include the following:
• Broccoli
• Lettuce
• Cabbage
• Cauliflower
• Mushrooms
• Green beans
• Onions
• Asparagus
• Cucumber
• Spinach
• All forms of peppers
• Zucchini
• Cauliflower
Grains obviously have fiber, but not as much as you think. A slice of white bread may contain only 0.5 grams of fiber, whereas a slice of whole wheat may contain 2 grams per slice. Compare those numbers to a cup of navy beans containing 17 grams and a cup of raspberries containing 8 grams. Also, breads contain gluten, and a large percentage of the population is gluten sensitive. One great idea I learned from Jonny Bowden, PhD, CNS, is that instead of using bread for sandwiches, use dark leafy greens to wrap the meat. It will lower the glycemic index and help shift the acid/alkaline base in your favor.
Because food intolerances to specific fibers develop rapidly, making the fiber useless by causing inflammation and impeding detoxification, I recommend a fiber protocol. The solution is to rotate the fiber you take and begin the protocol gradually. Most people get best results by starting with 2 grams of fiber in water at the two extremes of the day: morning upon awakening, and right before retiring at night. Fiber blends that will encourage effective detoxification include chia and flax seed; fibers of carrot, beet and citrus; cranberry seed; apple pectin; and psyllium.
The message is now clear: Fiber is critical to good health and belongs in every weight-loss protocol. It’s time to make a serious effort to put more fiber on your plate!
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