Fiber – does a tummy good!
When people go on a “diet”, the first thing that they typically cut out is their carbohydrate intake. Let me just start by saying…that this is a BAD idea. By cutting complex carbs, you are actually doing your body more harm than good. Fiber is a type of carbohydrate that our bodies cannot digest, however, it is still a VERY important part of our diets. Instead of cutting out carbohydrates altogether, try just cutting out the simple carbs and sugars like white bread, cakes, cookies, white rice, pasta, and I could go on and on. The types of carbs that you should keep in your “diet” should be things like oatmeal, whole wheat pasta/rice/bread, sweet potatoes, fruits (with the skin), vegetables, bran, nuts and seeds, barley, and beans.
Fiber helps us stay healthy on the inside and may prevent a lot of diseases or unwanted problems like colon cancer, hemorrhoids, diverticulosis, heart disease, and also lowers the risk of type 2 diabetes. Fiber can help enhance weight loss because when you eat fiber, it causes you to feel fuller for longer. Fiber absorbs water, which will expand in your intestine, which will slow the movement of food through your digestive tract.
You should aim to get between 25-35 grams of fiber per day. If you have a hard time getting this much fiber in your diet, you can always try the sugar free benefiber or metamucil (3g per serving). Just add it to your water or coffee.
Some helpful hints for including fiber into your diet:
- Increase fiber into your diet slowly. If you don’t ease into it, you are likely to feel bloated and gassy.
- Fluids, preferably water. Make sure you are drinking plenty of fluids. This will help move the fiber through your intestines so that you are not constipated.
- Little bit at a time. You should not aim to get all of your fiber needs in one meal. Spread the amount you eat throughout the day.
- Beano. If you are someone who tends to get bloated or gassy easily, take a beano with your meal to help prevent this. It will help you feel better and eventually you will be able to stop taking the beano when your body gets used to the added fiber.
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