Fiber isn’t exactly considered polite dinner conversation. Perhaps if more people understood its vital role in overall well-being and weight loss, however, it would be. So let’s talk fiber.
Fiber comes from plants, specifically the parts that cannot be digested or absorbed by the human body. Instead of breaking down in the stomach and intestines, it travels relatively intact through the entire digestive system.
Soluble fiber, which dissolves in water, forms a gel-like material that helps lower cholesterol and glucose levels in the blood. Insoluble fiber promotes the movement of waste through your excretory system. When you hear people refer to fiber as “roughage,” this is what they mean.
Most plant-based foods contain both soluble and insoluble fiber. If you don’t eat a lot of vegetables, you are likely not getting the daily recommended dose of 35-40 grams. This could compromise your health and lead to unwanted weight gain.
A high-fiber diet helps slow digestion so you feel fuller, longer. Foods that are high in fiber also tend to be more filling, which means you won’t have to fight off cravings. Lastly, fiber can help regulate bowel movements by pulling water into the colon. This may not be an aspect of your diet you want to talk about, but regularity is a fairly accurate barometer of your overall health.
How much fiber are you currently eating? If you’re below the recommended dose, work your way up to 40 grams, don’t do it all at once. Too much fiber can leave you feeling bloated. Try adding 10-15 more grams per week until you reach 40. Just be sure to drink plenty of water throughout the day to keep all that “roughage” moving!
To increase your daily fiber intake, eat more beans, berries and whole grains. Switch to products that contain whole wheat, brown rice, oats and bran with a higher fiber content. Our BPI Health supplement, Green Tea + Beetroot + Fiber + MCTs, is also an easy, convenient source of fiber. Learn more here, and pick up a bottle at your local GNC.