Want to trim up? Eat more fiber!
By Brooke Strickland
Writer for FEP International
Eating more fiber isn’t just good for your overall health, but a new study shows that it can help trim your waistline, too. The study, conducted through the University of Southern California in Los Angeles found that Latino adolescents and teens that increased fiber intake over a two-year period had a significant decrease in belly fat around their waist. Based on the findings, Dr. Jaimie Davis, chief conductor of the study, said that increasing fiber intake by only six grams a day – the amount found in a half a cup of beans or a single whole-wheat tortilla – can have a noteworthy effect on a young person’s belly fat. [1]. Fat around the mid-section is often the most dangerous kind of fat to have, as it increases the risk of diabetes and heart disease.
The average adult is recommended to eat between 20 and 40 grams of fiber a day. Staying up on your fiber intake can decrease the risk of colon cancer, lower cholesterol, decrease constipation, and help regulate blood sugar. So what are some ways to get more fiber into your diet? It is actually pretty easy and does not require a radical change in your eating habits.
* Switch to whole wheat bread: Lots of flavor and a lot healthier than white bread, which is often stripped of some of the most beneficial nutrients.
* Eat more brown rice: This kind of rice has a nuttier flavor, freezes well, and has much more fiber per serving than white rice does.
* Increase your bean intake: Not only are beans rich in fiber, but they are also packed with protein. Check out the many chili recipes available online or start topping them on your salads for added texture and flavor.
* Fresh fruits and veggies: Instead of opting for orange juice, go for a fresh orange instead. Eat the skins of apples or pears. Add more vegetables to your stews and soups. Or add fresh berries to your yogurt.
* Mmm, muffins: Eat some whole grain or oat cereal in the morning then finish it with a bran muffin. Not only delicious, but a great way to start your morning with a solid breakfast.
* Snacking: Got the afternoon munchies? Instead of turning to sweet treats, snack on raisins, peanuts, a high fiber cereal, whole grain crackers, or some chocolate-covered soy nuts.
* Drink it: Smoothies are a delight, especially when you’re using fresh fruits. Blend whole fruits, including the skins to get the most fiber.
Remember, too much of a good thing can be a problem. Start out slow and don’t down all your fiber in one sitting. Make sure you drink lots of water to help move things through. Too much fiber can cause constipation, gas, or bloating, which is uncomfortable and can easily be avoided. So eat up!! Your digestive system and your waist line will benefit!
References
[1] Upping fiber intake could help defeat belly fat. Reuters.com. Accessed on the web October 30, 2009. http://www.reuters.com/article/healthNews/idUSTRE59S4ZW20091029
[2] 5 Ways to get more fiber into your diet. Associated Content. Accessed on the web October 31, 2009. http://www.associatedcontent.com/article/66325/5_ways_to_get_more_fiber_into_your_pg2_pg2.html?cat=51
[3] Get more fiber in your diet. About.com. Accessed on the web October 31, 2009. http://nutrition.about.com/od/healthyfood1/qt/morefiberindiet.htm
[4] 29 Ways to add more fiber to your diet. The Best Article Every Day. Accessed on the web October 31, 2009. http://www.bspcn.com/2009/03/31/29-ways-to-add-more-fiber-to-your-diet/
The average adult is recommended to eat between 20 and 40 grams of fiber a day. Staying up on your fiber intake can decrease the risk of colon cancer, lower cholesterol, decrease constipation, and help regulate blood sugar. So what are some ways to get more fiber into your diet? It is actually pretty easy and does not require a radical change in your eating habits.
* Switch to whole wheat bread: Lots of flavor and a lot healthier than white bread, which is often stripped of some of the most beneficial nutrients.
* Eat more brown rice: This kind of rice has a nuttier flavor, freezes well, and has much more fiber per serving than white rice does.
* Increase your bean intake: Not only are beans rich in fiber, but they are also packed with protein. Check out the many chili recipes available online or start topping them on your salads for added texture and flavor.
* Fresh fruits and veggies: Instead of opting for orange juice, go for a fresh orange instead. Eat the skins of apples or pears. Add more vegetables to your stews and soups. Or add fresh berries to your yogurt.
* Mmm, muffins: Eat some whole grain or oat cereal in the morning then finish it with a bran muffin. Not only delicious, but a great way to start your morning with a solid breakfast.
* Snacking: Got the afternoon munchies? Instead of turning to sweet treats, snack on raisins, peanuts, a high fiber cereal, whole grain crackers, or some chocolate-covered soy nuts.
* Drink it: Smoothies are a delight, especially when you’re using fresh fruits. Blend whole fruits, including the skins to get the most fiber.
Remember, too much of a good thing can be a problem. Start out slow and don’t down all your fiber in one sitting. Make sure you drink lots of water to help move things through. Too much fiber can cause constipation, gas, or bloating, which is uncomfortable and can easily be avoided. So eat up!! Your digestive system and your waist line will benefit!
References
[1] Upping fiber intake could help defeat belly fat. Reuters.com. Accessed on the web October 30, 2009. http://www.reuters.com/article/healthNews/idUSTRE59S4ZW20091029
[2] 5 Ways to get more fiber into your diet. Associated Content. Accessed on the web October 31, 2009. http://www.associatedcontent.com/article/66325/5_ways_to_get_more_fiber_into_your_pg2_pg2.html?cat=51
[3] Get more fiber in your diet. About.com. Accessed on the web October 31, 2009. http://nutrition.about.com/od/healthyfood1/qt/morefiberindiet.htm
[4] 29 Ways to add more fiber to your diet. The Best Article Every Day. Accessed on the web October 31, 2009. http://www.bspcn.com/2009/03/31/29-ways-to-add-more-fiber-to-your-diet/
posted by MedRounds Publications at 7:21 PM
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