How Increasing Your Fiber Intake Can Shrink Your Waistline
How Increasing Your Fiber Intake Can
Shrink Your Waistline
The Weight Loss School
How Increasing Your Fiber Intake Can Shrink Your Waistline
It’s all over the place these days, “100% more fiber!”, “5g of fiber per serving”, etc,
etc. Fiber is quickly becoming the hot topic in the health, fitness, and nutrition
world, and for good reason, the stuff is amazing and is effective in telling our bodies
how to lose healthy weight.
On the other side of things, those of us who have been into health and fitness for the
last decade would have told you the same thing: Eat more fiber to lose more weight.
It really isn’t a big secret to those who study health, wellness, and nutrition that
fiber is one of nature’s miracle foods. It grows all‐naturally and is built into almost
everything that comes from the ground or from a tree.
So now you know that fiber is important (you probably already knew), but let’s take
a look at exactly why you must eat more fiber, where to find the best sources of
fiber, how increasing your fiber intake will help you lose weight, and how this gift
from nature can actually help reduce the risk of developing cancer of the colon.
Why you should be eating more fiber:
Fiber is like having your very own cleaning crew for your intestines. There are two
categories of fiber; soluble and insoluble. The insoluble fiber is what helps clean out
our digestive systems. When we eat this insoluble fiber, it acts like a brush that
cleans the surface of your colon, removing any debris that was left behind. This is
extremely important and beneficial because foods often get left behind, can harden,
and can harbor bacteria to grow inside your colon.
This is important because a clean colon is essential for maximum efficiency when it
comes to digestion and proper elimination of waste products. As a loose rule, it is
recommended that women consume approximately 25g of fiber per day, and men
should aim for approximately 35g of fiber per day.
So how is fiber going to help me lose weight?
Fiber is an excellent weight loss tool because it helps you lower your appetite and it
helps you remain fuller for longer. When you something loaded with fiber, once the
fiber reaches your stomach, it has the ability to absorb water and dramatically
increase the space it takes up in there. The benefit of this is that you can eat less and
actually feel fuller than if you were to eat the same amount of food with less fiber.
Another way fiber helps you lose weight is that it slows down the speed at which
foods move through the stomach, which stimulates those hormones that tell your
brain to stop eating.
These two benefits provide a one‐two punch and are indispensible tools for your
weight loss efforts.
Where are the best sources of protein found?
I’ll give you the top sources of fiber, but you should understand that everything that
grows from the earth is naturally loaded with fiber. Fruits, vegetables, nuts, and
grains are all packed with fiber and are always the top sources of fiber.
Let’s take a look at the top sources of fiber, and just how many of these items you’ll
need to get the maximum health and weight loss benefits. It should be noted that
there are plenty of ways to get your fiber in a delicious form, long gone are the days
where fiber has to taste like cardboard
The top fruits:
Raspberries – 1cup has 8g fiber and only 60 calories
Blackberries – 1 cup has 7.6g fiber and only 74 calories
Strawberries – 1 cup has 3.4g fiber and only 45 calories
Prunes – ½ cup has 7g fiber and 113 calories
Oranges – 1 medium orange has 3g fiber and only 50 calories
Apples – 1 medium apple has 3.7g fiber and only 81 calories
Papaya – 1 medium papaya has 5.5g and only 118 calories
Pears – 1 medium pear has 4g of fiber and 98 calories
Figs – 5 dried figs has 8.5g of fiber and 235 calories
Avacado – ½ an avacado has 4g fiber and only 150 calories (also considered a
vegetable in some food guides)
The top vegetables:
Beans – Most types of beans are very high, but on average 1 cup of beans packs
about 12g of fiber
Broccoli – 1 cup of broccoli contains a whopping 7g of fiber, and very few calories
Artichokes – A single artichoke has 10g of fiber
Spinach – The best spinach is fresh spinach, and 1 cup of the stuff packs around 7g of
Peas – 1 cup of cooked peas has approximately 9g of fiber
Now ideally, most of your fiber would come from fruits and vegetables, but you
should also throw in some wheats and grains, which come in a variety of different
Oatmeal – 1 cup of oatmeal boasts 4g of fiber
1 slice of whole grain bread has 2g of fiber
1 cup of wholewheat spaghetti packs a whopping 6.5g of fiber
1 cup of brown rice (cooked) packs around 3.5g of fiber
1 cup of barley (cooked) yields an astonishing 14g of fiber
You can see how most of these awesome sources of fiber are things you would eat
most of the time anyway, but you should just make some smart substitutions, such
as whole‐wheat and whole‐grain for the white counterparts.
Add something loaded with fiber to each meal you eat, and you will be reaching your
optimal fiber requirement quite easily, and you will also be reaping amazing
benefits such as better digestion and a slimmer waistline.
One more thing...
There is strong evidence that points to increased fiber intake and lowered risk of
diseases of the colon, not just cancer. While evidence is not 100% conclusive that a
high‐fiber diet prevents colon cancer, there is plenty of evidence that supports the
theory that a low‐fiber diet increases the risk of many intestinal diseases. So eat
plenty of fiber to better the health of your digestive system and to shrink your
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