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Fiber is an excellent tool to aid weight loss for many reasons. Primarily it helps reduce the absorption rate of sugar into the blood stream, preventing quick blood glucose rising. The second advantage is that it has the ability to make us feel full and more satisfied, even if we have not eaten as much as normal. Lastly, fiber has an advantageous effect on the digestive system as it helps release toxins by promoting healthy elimination, thus keeping our digestive tract healthy.
An A B C of fiber rich foods
A) Raw vegetable snacking.
Rich in fiber, not to mention vitamins and minerals, cabbage, broccoli, tomatoes and spinach make a quick delicious snack. There is no nicer snack than dipping raw fresh vegetables into a home made dip or salad dressing. Spinach and water cress make an excellent salad combined with tomatoes and sliced avocado.
B) Fresh fruit.
Snacking or as part of a meal, fruit is an easy and enjoyable way to add fiber to your diet. Many fruits such as bananas, strawberries, figs, pears and apples, the lists are endless, and all are rich in fiber. Add fruit to your breakfast menu or have as a mid day snack.
C) Whole grain and multi grain.
Bread and cereals are the choice of many for high fiber intake. Multi grain bread is an excellent choice for sandwiches and for breakfast try a whole grain cereal.
D) Beans.
Beans are a rich source of fiber as just 1 cup serving can add up to 20 grams of fiber to your diet.
E) Brown rice.
Try brown rice as an alternative to white, there is much more fiber contained in brown rice, in fact up to a couple of grams per serving. The same can be said for exchanging whole wheat pasta for normal pasta. In this instance an increase of up to 5 grams per one cup serving.
F) Oatmeal.
Oatmeal is not only fiber rich but is known to have many benefits to our health. Mainly known as a breakfast dish, oatmeal is equally good as a mid day snack in combination with fresh berries. Why not try blending oatmeal with fruit to create a fiber rich, nutritious drink.
G) Fiber supplements.
If you still feel your diet is still a little lacking in fiber,it is possible to increase your intake with supplements. These are usually in the form of powder, either flavoured or tasteless, which can be added to wet food or mixed with liquid or capsule form. It is advisably to increase your intake gradually as too much at once can create stomach upsets like diarrhoea and excessive gas. Add maybe 5 or 6 grams per day gradually until you reach a healthy 25 grams a day.
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