Want to know an easy way to stay thin and healthy? Add five more grams of fiber to your diet every day. Just five more grams a day will reduce your chances of experiencing an expanding waistline and becoming overweight, having high blood pressure or suffering with cardiovascular disease. The latest research out of France has shown that a five-gram increase in total dietary fiber can result in a reduction in the risk of becoming overweight by almost 11 percent and a reduction in the risk of an expanding waistline by almost 15 percent. This rela­tionship was particularly strong with insoluble fibers coming from fruit, dried fruit, nuts and seeds1.

Another study published by a research group from Harvard showed that subjects who increased fiber by about eight grams per day ate 150 fewer calories per day than those who decreased their fiber intake by three grams daily during the study. During the 12 years of the study, those with the highest fiber con­sumption lost about eight pounds, compared with a nearly 20-pound weight gain for those who cut their fiber intake during those years2.

Dietary fibers play an important role in weight-loss diets and overall weight manage­ment. Because fiber helps slow the time it takes for your stomach to empty, you feel full longer and eat less. High-fiber diets are lower in calories and are less likely to contribute to the development of obesi­ty. By avoiding obesity, risks for the development and progression of cardiovascular disease, cancer, hypertension and diabetes are lessened.

For our diabetic clients - the pres­ence of water-soluble fiber in the diet helps reduce the absorption of sugars and starches from the small intestine into the bloodstream. This helps to alleviate great peaks and valleys in blood sugar levels, a possi­ble factor to warding off Type 2 diabetes. For someone who already has diabetes, soluble fibers help to maintain control over blood sugar levels.

We all need to eat a high-fiber diet if we want to be healthy now and stay healthy later. But many of us aren’t eating enough fiber. Adults need to eat at least 25 grams of fiber per day. As that amount is in­creased to 30 to 35 grams per day you can greatly reduce your risk of gaining weight over the years.

The basic way to increase fiber in your diet is to build the foundation of your diet around plant foods. Good sources of water-soluble fibers are barley, rice, corn, oats, legumes, peeled apples and pears, citrus fruits, bananas, carrots, prunes, cranberries, seeds and seaweed. Good sources of water-insoluble fibers are root and leafy vegetables, whole grains (such as unrefined wheat, barley, rice, corn and oats), legumes, unpeeled apples and pears, and strawber­ries.

Most fruits and vegetables contain less than two grams of fiber per serving. Refined breads and cere­als contain less than one gram per serving. Legumes, whole grains, and fortified breads and cereals usually have more fiber per serving. To determine the fiber content of foods, read the “Nutrition Facts” on the label. A food should contain more than one gram of fiber per serving to qualify as a good source of fiber.

Start to increase your fiber intake slowly. Doing so can help prevent cramping, bloating and other unpleasant symptoms often associated with increased fiber. It’s far better to get your fiber from food rather than from supplements. Fiber supplements don’t replace what you can get in fiber or total nutrition from food. But for those who can’t eat enough food to meet fiber requirements, fortified foods and fiber supplements, used in moderation, can help.

References:
1. Lairon D, Arnault N, Bertrais 5, Planells R, Clero E, Hercberg S. Bourtron-Ruault M-C. Dietary fiber intake and risk factors for cardiovascular disease in French adults. Am J C/in Nutr, 2005;82:1185-1194.
2. Liu S,WilIettWC, Manson JE, Hu FB, Rosner B, Colditz G. Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women. Am J C/in Nutr, 2003;78(5):920-7.

This article is not intended to diagnose, treat, cure or prevent disease. As always, check with a doctor before starting any treatment program. For more information on using guided relaxation and creative visualization to aid healing and enhance your quality of life, call Positive Changes at 1-877-POSITIVE.