In terms of weight loss and food, Dietary fiber is an important link to the mystery of weight loss. Abundant in fruits and vegetables, dietary fiber cannot be digested by your body. The trick to fiber is that it does not provide us with any calories, while leaving us feeling full and satisfied with our food.
Because fiber is not digested by the body, it passes through our intestines stimulating bowel movements while cleansing it of cancerous metabolic wastes – greatly reducing the risk of colon cancer. According to the American Cancer Society, the average person needs 20-35 grams of fiber a day; however the average person only consumes about 10 grams – its no wonder why we eat so much food just to feel satisfied.
Adding dietary fiber is easy – just eat more fruits and vegetables in replacement of your junk foods and snacks or take an over the counter fiber supplement. When adding more fiber in your diet for weight loss, there are two things to consider: Soluble and Insoluble fiber.
Soluble Fiber – is the type that dissolves in water. As it passes through your system, it binds with fatty acids and sugars, making them slower to digest – giving you a slow stream of energy that regulates your blood sugar, making you feel less full and less likely to eat. Another benefit to soluble fiber is that it lowers bad LDL cholesterol reducing the risk of heart disease and high blood pressure.
Insoluble Fiber – is the type that stays solid and bulky in your system. This bulk contributes to the feeling of being full in your stomach and basically moves food through your body while removing metabolic wastes and fats through your body in less time. These metabolic wastes are cancerous and have adverse effects on your metabolism. Decreasing the transit time of these toxic substances, you greatly reduce the risk of colon cancer.
Psyllium fiber is the best over the counter type of fiber you can buy because of its high soluble and insoluble fiber content in one small serving. You can find psyllium in many “colon cleansing” and bulk laxative products. Metamucil is a great fiber supplement because it is in the form of a mixing powder and comes in three great flavors: Orange, Pink Lemonade, and Berry Burst. There are three other popular brands called Benefiber, Citrucel and Fibersure.