Fiber And Weight Loss-Easy Ways To Eat More Fiber Rich Foods

3 Easy Ways To Eat More Fiber Rich Foods

Fiber And Weight Loss-

Commercialized to persuade people of the merits of why they should increase their consumption of processed grains, bran muffins, whole grains (such as whole wheat bread), and cereals, are often cited as prime examples of fiber rich foods, and are heavily promoted for weight loss.

However, the human stomach was not designed to digest heavily processed grains, and by eating them you may actually be doing damage to your gut. You can meet every single nutrient requirement your body needs without eating any grains at all. Grains by the way, are poor sources of vitamins and minerals compared to fruits, nuts, and vegetables.

Why You Need It

Moderation is key – including with fiber! Eating enough fiber does have many researched health benefits, however too much may have consequences. Become familiar with how much fiber you need, how much is actually in your food, and adjust your diet accordingly. This way you’ll be able to strike a balance that’s healthy for your body and your bowels. 

The part of plant-based foods that the body can’t break down is known as fiber, or roughage. It passes through the body undigested, cleaning your digestive system, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body.

Processed grains contain anti-nutrients that may damage your health. The high-fiber bran portion of grain, a key part that makes it a wholegrain, actually contains many of these anti-nutrients.

Furthermore, gliadin and lectins which are substances in grains, may increase intestinal permeability or leaky gut syndrome. This in turn can cause digestive symptoms such as bloating, gas, and abdominal cramps, as well as cause or contribute to many others symptoms such as fatigue, skin rashes, joint pain, allergies, psychological symptoms, even autism.

Once your digestive tract has been damaged, it allows various gut contents to flood into your bloodstream where they wreak havoc on your health, and if you eat a high-fiber diet with a damaged gut, it can lead to other serious problems.

Fiber may be good for blood sugar, however grains are not, and may worsen health conditions like diabetes. 

What Are The Healthiest Sources Of Fiber?

The most beneficial forms of fiber available are organic whole fruits and vegetables, nuts, seeds, and legumes.

In the mostly refined western diet, healthful fibers are often absent after processing, and most people need upwards of 32 grams of fiber a day, assuming their gut is healthy. Sadly many Americans don’t come close to this amount.

If you are needing to add more fiber to your diet, resist the urge to fortify it with whole grains. Focus instead on eating more vegetables, legumes, nuts, and seeds. The whole foods I have listed below contain high levels of soluble and insoluble fiber, and are an excellent food source.

  • Root vegetables and tubers, including onions and sweet potatoes
  • Berries
  • Almonds
  • Most vegetables such as broccoli, Brussels sprouts and cauliflower
  • Psyllium seed husk, flax, sunflower and chia seeds
  • Beans
  • Green beans and Peas

3 Easy Ways To Eat More Fiber Rich Foods

Benefits Of Eating Fiber-Rich Foods

There are two varieties of fiber, insoluble and soluble. Many foods contain both, but in general the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed.

There’s an amazing amount of research showing that fiber may boost your health. Some of the potential benefits of eating fiber-rich foods include

  • For every seven-grams more fiber you consume on a daily basis, research tells us that your stroke risk is decreased by 7 percent.
  • Soluble fiber may help to slow your body’s breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control.
  • Research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease.
  • Fiber supplements have been shown to enhance weight loss among obese people.  
  • Fiber, particularly psyllium husk, may help move yeast and fungus out of your body, preventing them from being excreted through your skin where they could trigger acne or rashes.
  • Dietary fiber (especially insoluble) may reduce your risk of diverticulitis.
  •  A high-fiber diet may lower your risk of hemorrhoids.
  • Fiber may provide some relief from IBS.
  • A high-fiber diet may reduce the risk of gallstones and kidney stones.

 

Final Thoughts

Adding more fiber to your diet is not difficult. An easy “rule” to remember is simply to get most of your fiber in the form of vegetables, not grains. However if you are not eating enough vegetables you can always supplement with Organic Whole Husk Psyllium.

Derived from the seeds of the herb plantago ovata, and 100% organic, Psyllium husks are a rich source of soluble fiber and tremendously effective in naturally promoting healthy elimination and regularity. A Heart Healthy product! Effective in reducing LDL and total cholesterol levels. You can find more information about this effective supplement, and the best price at Amazon

 

 

PS: I hope you enjoyed reading this article, and please don’t hesitate to share it with friends and family. Join the conversation and let me know of your experiences with Fiber – share your experiences below and join me on other interesting articles at healingbodyandmind.org

 

To your good health,

Tom

images courtesy of pixabay.com and commons.wikimedia.org


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Tom
 

Click Here to Leave a Comment Below 6 comments
Marant

Hi Tom,
In the last several months, I’ve been trying to be more careful about what I eat. Kinda hard when you have a schedule like I do. I am really interested in the psyllium fiber you mentioned. I’ve seen it in bulk before, but is it available in chewable wafers or maybe energy bars? Thanks for a great article!

Marant

Reply
    Tom

    Hi Marant- Here’s what I recommend. If you don’t have time to make a breakfast drink with the psyllium fiber, try Dr. Mercola’s Cocoa Cassava Bar. It promotes your optimal weight and sustained energy, and contains fiber for the health of your digestive system. It also supports your immune and skeletal systems, while promoting healthy hormone levels. Above all it tastes great!

    ~Tom

    Reply
Jess

Spot on, Tom. I’m so glad you pointed out that fiber from grains is not the best option. With wheat and gluten allergies on the rise people are learning this the hard way. Gluten-free is not a fad, most grains are highly inflammatory to the gut. I stick to gluten-free ancient grains with a low glycemic load, and get most of my fiber from veggies 🙂

Reply
    Tom

    Hi Jess- I agree, that’s why I’m trying to get the word out to my readers. As I said in my post- The human stomach was not designed to digest heavily processed grains, and by eating them you may actually be doing damage to your gut. You can meet every single nutrient requirement your body needs without eating any grains at all. Grains by the way, are poor sources of vitamins and minerals compared to fruits, nuts, vegetables, meat and fish.

    With all the scientific evidence now available, you just can’t ignore it any longer. Getting your fiber from vegetables, nuts and fruits is the way to go.

    ~Tom

    Reply
Cathy

A very interesting article about easy ways to eat more fiber rich food. Fiber rich food definitely helps in IBS. And adding Organic Whole Husk Psyllium does help to top up fiber intake.

This is an informative article. Keep writing Tom. Awesome!

Cathy

Reply
    Tom

    Thanks Cathy- I hope I have imparted to my readers that an easy “rule” to remember is simply to get most of your fiber in the form of vegetables, not grains. However if you are not eating enough vegetables you can always supplement with Organic Whole Husk Psyllium.

    ~Tom

    Reply

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