No Calories Along the High Fiber Highway
by Stephanie Shank, aka "Fiberlady"
Take a guess. There is a nutrient that is exceptionally good for your
health and well-being that provides more healing and preventative benefits
than mom's chicken soup. What is it? It goes by the name of
fiber. Fiber
is not a single food or substance. It is the nutrient found in high fiber
foods such as fruits, vegetables and whole grain products.
Fiber can be grouped into two categories:
Water insoluble and water
soluble. Each type works differently and provides different health
benefits. Insoluble fibers, such as cellulose, hemicellulose and lignan,
do not dissolve in liquids or water. Examples of insoluble fiber are whole
grain breads and cereals and vegetables. Soluble fibers, such as gum and
pectin, do dissolve in water. It helps leaves the stomach more slowly.
Foods like seeds, fruits, and nuts are considered soluble.
Fiber has no calories because the body cannot absorb it. It is the
nondigestable remnant of complex carbohydrates found in plants. It passes
through your system mostly intact. It's what keeps you
"regular".
Fiber works greatly in
weight control. One reason is that it provides
satisfying bulk that makes you feel full longer due to its ability to
absorb water. Eating between meals is lessened. It also helps with weight
control because it pushes food through your system faster, therefore less
calories and fats are absorbed.
When you make the change to a whole-grain diet, you'll be pleasantly
surprised at how naturally you prefer the organic, textural goodness of
whole grain foods to the bland, unwholesome processed foods you used to
eat.
Fiber is not the cure all for weight control. When adding fiber to your
diet, you can avoid bloating and gas by slowly buliding your daily intake.
Fibrous foods draw water from the intestines. Unless you drink water with
your fiber, the fiber will not bulk up in your colon to create easy bowel
movements. Think of fiber as a sponge. Fiber without water is as helpful
as a dry sponge. Drink one glass of water with your meal, and another
after you eat.
People who follow high fiber diets not only lose weight, but are more
likely to eat less red meat, drink less alcohol, smoke less and get
regular exercise. All of these healthy behaviors can reduce the risk of
cancer and other diseases.
Fiber-rich food is typically low in calories, fat, and added sugars. All
these factors help create a
dietary plan for a healthy lifestyle that can
easily prevent or shed unwanted pounds. Choose the high fiber way for a
smooth, easy ride to health.
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to use this article if you use the following tag:
Stephanie Shank aka "Fiberlady" has studied nutrition for many healthy years
which prompted her commitment to a high fiber lifestyle and the
development of her informative website
High Fiber Health.
© 2006: High Fiber Health, Inc. | High Fiber Foods | Foods High in Fiber
