Fiber and You - 5 Ways It Will Improve your Health
In the world of nutrition and fitness we are full of conflicting information. We are constantly struggling to work out whether saturated fat is bad, are carbs evil and many other questions. One thing however that everyone agrees on is the importance of fiber.
One of the reasons many of us do not think of fiber as an important thing to learn about or to take is because Fiber is not sexy. However it is always the basics that we need to focus on and get right. Here are 5 reasons why fiber is important for you.
1. Lower bad cholesterol
Fiber has an interesting ability to lower bad cholesterol. It binds to LDL cholesterol allowing it to be flushed out of the body. Make sure your fiber supplement contains soluble fiber as this is the kind that is most effective.
2. It helps regulate blood sugar levels
Lowering blood sugar levels is of vital importance in conditions like diabetes and also in weight control. Fiber does not raise blood sugar at all when consumed which is great and also helps you feel feel, leading to lowered volumes of food. This is also a key to fat loss as stable blood sugar will reduce cravings.
3. Weight control
Research has shown that higher levels of fiber consumption are useful in weight control. Fiber helps signal to the brain that you are full which lowers appetite and helps pull calories through the bowel. 30-50 grams a day are recommended. Psylium husk is a cheap way to supplement this.
4. May prevent intestinal cancer
Research has shown that increased levels of fiber consumption lower risk for intestinal cancer. The mechanism is not known but it is assumed to do with transit time of food in the colon.
5. Relief of constipation
Constipation is a serious problem leading to many health issues. The simple addition of fiber to your diet will help alleviate this problem. Start with a small dose of fiber (5 grams) and work up as too much too soon can bulk the stool too much leading to more constipation.
Here are a list of some of our favourite high fiber foods
- Avocado
- Berries
- Legumes
- Broccoli
- Pears
- Chai Seeds
I recommend to everyone I consult that they try to consume these foods on a daily basis. Fiber is similar to water,you need to consume it each and every day to get the optimal health benefits it provides. Try it for a period of 3 weeks, notice the differnece in your health and I'm sure you will enjoy the results!
About the Author
Paul Meldrum has been training clients for over 10 years. He specialises in fat loss, muscle gain and rehabilitation. He was the winner of the 05/06 Personal Trainer of the year award. To receive his 3 part video series on the 8 Things you need to know to lose fat http://dchealthperformance.com.au/
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