So… I just went down memory lane yesterday as I was talking to a client! I was thinking of way back in 1999 when I was about 40 pounds over weight! I lost the weight with Weight Watchers! So, even though this is NOT a Weight Watchers endorsement, I have to say, WW got it right with their recommendation of high fiber foods! Say WHAT? Why do we need to increase our fiber?
What is Fiber?
Dietary fiber is the edible parts of plants or carbohydrates that cannot be digested. Fiber is in plants, including fruits, vegetables, grains, nuts, seeds.
You might be asking yourself what is the difference between soluble vs. insoluble fiber. Soluble fiber absorbs water and bulks up in your stomach, which promotes a feeling of fullness. It’s also the type that acts like a sponge on cholesterol. Good sources of soluble fiber include beans and lentils, carrots, oatmeal, apples and citrus fruits. Insoluble fiber (most vegetables) is like nature’s broom. It helps sweep up the passage of waste through your digestive tract and reduces the risk of colon cancer and other diseases.
Why do we need fiber and how can it help us (lose weight?)
Fiber can help you lose weight and keep it off. Fiber not only fills you up faster and keep you satisfied longer, it also helps prevent your body from absorbing some of the calories in the foods you eat.
Fiber can help improve your heart health because it binds to cholesterol and helps flush it out!
Fiber can improve your gut health. Your good gut bacteria feed on fiber and produces short-chain fatty acids. These are absorbed into the bloodstream and both regulate your immune system and decrease inflammation.
How much fiber do we need?
Woman 25 grams
Men 36 grams
However, you should be aware! If you up your fiber too much, too fast you may experience digestive upset, until your body gets use to it. This is normal, but sometimes not very handy!
BUT, just like Weight Watchers told me back in the day, “Foods with high fiber are less points!” So, EAT MORE Fiber!
Try it for a month and tell me if you lose weight!