Removing foods, sometimes even entire food groups from your diet, has been a popular trend for quite some time. Rather than eliminating foods, how about we shift the focus to adding foods that not only promote weight loss, but that have numerous health benefits. “Love foods that love you back” is a mindset encouraged to our clients at Upper Bucks Weight Management. One of the finest examples of this are foods that contain…you guessed it…fiber!
What is fiber?
Occurring naturally in plants, more specifically carbohydrates, fiber is found in foods such as: whole grains, fruits, vegetables, legumes, nuts, and seeds. Unlike most carbohydrates, fiber cannot not be broken down for energy, therefore provides little to no calories. There are two types of fiber, soluble and insoluble. Soluble fiber dissolves in water, transforming into a gel-like substance and can aid in lowering cholesterol and blunting blood glucose spikes. On the other hand, insoluble fiber provides necessary bulk and passes through your digestive system, acting like a sweeping broom. In addition, fiber-rich foods have been shown to delay gastric emptying, helping you feel fuller for a longer duration, while usually not being very caloric dense. Therefore, adding these foods to your diet is often a recommended weight loss strategy.
Benefits of Fiber:
- Lowers cholesterol levels
- Helps contr
- ol blood sugar levels
- Reduces risk of colorectal cancer
- Keeps your bowel movements regular
- Decreases bloating
- Satisfies hunger
Examples of these fiber-rich foods include:
- Lentils
- Beans
- Berries
- Cereals and cereal grains
- Artichokes
- Brussel sprouts
- Peas
- Broccoli
- Almonds
- Apples
Although whole food sources of fiber are recommended, more processed convenience style foods can also be a part of a healthy diet. Any food with 4 grams or more of fiber are considered high-fiber foods. Some of our favorite options are:
- Fiber one original cereal
- Mission Carb Balance Tortillas
- Wasa Crispbread Crackers
- Light Multigrain Thomas’ English Muffins
Despite all the amazing benefits fiber has on our body, most people aren’t consuming enough. The recommended daily amount for men and women is 38 grams and 25 grams respectively. Also, don’t worry if you’re getting enough soluble vs. insoluble fiber. Fiber-rich foods usually contain both, therefore if you are reaching the recommended daily amount, you’ll be covered. Whether your goal is weight loss or just improving your overall health, increasing your consumption of fiber-rich foods is an easy way to accomplish both! Therefore, make sure to add these foods to your diet and reap the benefits!