Fiber Facts and Weight Loss

Easter decadence and Mother's Day celebrations can wreak havoc on healthy diet and fitness changes. Yes, I have borne the brunt of chocolate bunnies and lovely brunches but all is not lost. After all, I did walk more than 4 miles, yesterday, and my clothes aren't terribly snug. But one uncomfortable issue that I am noticing is digestion related. I'm quite sure I am not alone, either.

No worries, though, because fiber is a fearless force that can help keep things moving AND if consumed in higher quantities can also reduce calorie absorption as well. It's not a miracle nutrient, though, and won't have the pounds dropping off as we speak. But there are definitely ways to take advantage of its benefits, as Fiber35 and other weight loss programs suggest. For a more moderate perspective The Hughston Foundation has some good and practical recommendations:

"The National Cancer Institute recommends a daily intake of 20 to 35 grams of fiber. However, most Americans only eat between 10 to 15 grams of fiber per day. A floating stool and easy passage indicates that your diet has enough fiber. Do not consume fiber until it causes many loose stools a day because important nutrients can be lost and vitamin deficiencies can occur.

Fiber is not the cure all for weight control. However, combined with a nutritious diet, fiber can help you lose weight. You should begin by adding fiber slowly to your diet to avoid bloating and gas. In addition, drink plenty of fluids. Eight glasses of liquid are recommended a day because fibrous foods draw water from the intestines. Eat a variety of high-fiber foods to receive the benefits from both the water-insoluble foods and the water-soluble foods, including raw vegetables and fruits with the skins. When possible, consume high-fiber carbohydrates such as an apple instead of low-fiber carbohydrates found in apple juice."

A list of high fiber low calorie foods is good to keep handy and even posted somewhere in or near the kitchen. That way when the urge to snack hits a healthy choice is visible and can be made without guilt. And I like guilt-free anything!

High Fiber Foods List

Fruits
Raspberries (1 cup) = 8 g
Apple (med) = 4.4 g
Pear = 5.5 g
Banana = 3.1 g
Orange = 3.1 g
Raisins (1 cup) = 8 g
Blueberries (1 cup) = 4 g

Whole Grains
Whole wheat bread (1 slice) = 2 g
Whole wheat pasta (1 cup) = 6.2 g
Barley (1 cup) = 6 g
Bran (1 cup) = 6.6 g
Oatmeal (1 cup) = 4 g
Brown rice (1 cup) = 3.5 g
Popcorn (3 cups air popped) = 3.5 g
Shredded wheat (1 cup) = 6 g

Legumes
Lentils (1 cup cooked) = 15.6 g
Split peas (1 cup) = 16.3 g
Lima beans (1 cup) = 13.2 g
Baked beans (1 cup) = 10.4 g
Black beans (1 cup) = 15 g
Hummus (1/4 cup) = 4 g of fiber

Vegetables
Artichoke (1 med) = 10.3 g
Peas (1 cup) = 8.8 g
Broccoli (1 cup) = 5.1 g
Brussels sprouts (1 cup) = 4.1 g
Sweet corn (1 cup) = 4 g
Turnip greens (1 cup) = 5 g
Potato (med) = 4 g of fiber
Carrots (1 cup) = 4 g
Acorn squash (1/2 cup) = 5 g

Glory