Juliebw’s BodyBlog

Fiber is a unique type of carbohydrate that passes through the human digestive system virtually unchanged, without being broken down into nutrients.. Fiber influences the digestion process from beginning to end. You can stick about five chips in your mouth and with a couple of bites, they are moving their way down your digestive tract. However, try that with broccoli, it’s impossible. It is going to take a bit more chewing to get it broken down enough to swallow. This slows down how much you can put in your mouth and it provides a sense of satiety. Due to the slower digestive process, fiber keeps your blood sugar at an even level. When fiber is broken down in the colon, the acids produced by this process provide nourishment to the lining of the colon. These acids also provide the body with fuel, which aids in your metabolism. Fiber also aids the body in eliminating fat. Fiber leaves the body in the same form it entered. As it makes its way down the digestive system, it grabs fats and carries them to the colon where the fat and fiber have created a little ball, the water is extracted, and the ball is eliminated from the body. An important fact to keep in mind though, is an apple cannot carry three slices of pizza, it is all in proportion. 

How much fiber do you need? The USDA recommends 14 grams of fiber for every 1,000 calories consumed. Fruits and vegetables that are high in fiber include: 

• Apples 
  

• Beans 
  

• Berries 
  

• Broccoli 
  

• Brussels sprouts 
  

• Carrots 
  

• Cauliflower 
  

• Oranges 
  

• Pears 
  

• Peas 
  

• Prunes 
  

Here are other good sources of fiber: 

• Bran muffins 
  

• Brown rice 
  

• Multi-grain cereals 
  

• Oatmeal 
  

• Popcorn 
  

• Whole-wheat bread 
  

It is not as hard as you think to get in your daily fiber. ½ cup oatmeal, 1 small banana, 1/2 cup cooked black beans, 1 small apple, ½ cup peas, and 1/2 cup berries- will provide you with your daily intake. 

Therefore, if you are looking to lose weight or you just want to be healthy- You need to increase your daily fiber intake. Another quick note: add fiber slowly to your diet. If you add too much, too quickly, it can cause bloating and stomach cramping. Gradually add a serving every other day until you get to your daily amount. Be sure to be drinking plenty of water, getting in at least your eight minimum glasses a day. 

*Always check with your doctor if you have any questions, concerns, or are being treated for any health conditions before following any new diet plan. 

This entry was posted on Friday, March 27th, 2009 at 8:36 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.