Day 77 – Fiber is My Friend – April 12, 2016 – Fiber is one of those friends that can be a love-hate relationship. Although it may offer many benefits when it comes to weight loss, it can take some getting used too.
Fiber is similar to the nice neighbor who moved in next door but drives a rickety car that backfires. It startles you every time. You never know when it is going to happen ~ morning, afternoon, evening or the wee hours into the night.
Dietary fiber is the part of our plant foods that can’t be digested. Traditionally, dietary fiber has been divided into two groups: insoluble and soluble.
I have been consuming water-soluble fiber in my diet for quite some time. Every day, I add soluble fiber to my water. Soluble fiber is made from wheat dextrin, a natural source of fiber. Soluble fiber, comes from structures within the cells of the plant. As soluble fiber enters the digestive tract, it absorbs water and dissolves into a thick, viscous gel and helps with elimination.
While I have purchased name brand fiber before, I find a generic version works just fine. Soluble fiber is a very easy way to add fiber to my daily diet. It dissolves completely and is tasteless.
I fill a large pitcher with water and add 5 tablespoons of soluble fiber; stir and chill. Typically, by the end of the day I have consumed 64 ounces of fiber-infused water. I also have a recipe I created for: Berry and Fiber Infused Water
- Fiber helps us to feel full longer and can help curb hunger cravings (drinking water is part of feeling full)
- Fiber is low on the glycemic index and can help balance a higher glycemic food
- Soluble fiber can be added to all types of drinks, bottled water and recipes making it easy to consume
- Soluble fiber can aid in digestion and help with the elimination of cholesterol from the body
- Fiber can help slow the absorption of sugars into your bloodstream
When I went to my doctor for my annual physical and we discussed my weight, he had one word for me, “Fiber.”
Since I am trying to limit my bread intake (even whole wheat), I look for insoluble fiber in fruits and vegetables. Insoluble fiber comes from the hard structural part of a plant, such as wheat bran, the tough husk around a popcorn kernel or the skins of many fruits and vegetables. Insoluble fiber makes its way through the digestive system relatively intact, acting as a sort of sweeping compound.
In my blog post, Fruit Facts vs. Weight Loss I talked about apples, bananas, pears, kiwi, grapefruit, peaches and oranges as favored, high fiber fruits. I am referring to eating fresh fruits or fruits in their natural state, not sugar-infused canned fruit or fruit juices.
Several vegetables are high in fiber and great for weight loss: carrots, green beans, peas, potatoes, Brussels sprouts, parsnips and spinach. Legumes, kidney and lima beans are also high in fiber. I share some of my favorite, fiber vegetables in my blog post, Vegetables add Fiber and Protein.
Some cereals are high in fiber: Fiber One, All Bran, Shredded Wheat and Oatmeal (cooked). Of course with any cereal that boasts high fiber on their packaging, it is also important to look at the sugar content.
Fiber can be found in several grains, seeds, nuts, popcorn and dried fruit.
The important thing to remember when consuming high fiber foods is DRINK a lot of WATER.
Day 77 – Fiber is My Friend
Adding fiber or increasing fiber in your diet can take some getting used too. I may consume fiber on a daily basis but like that nice neighbor’s rickety car that backfires, fiber does what fiber wants to do and usually when you least expect it. I am not ready to say that is part of getting older.
Many moons ago, I heard someone say, “It is not healthy to inhibit normal bodily functions.” I think they were referring to the side effects of fiber.
Yesterday, I texted a friend that I was thinking about starting another blog called, Have Gas, Will Travel. I thought it could be a perfect name for blogging about our retirement and our move out-of-state. We will be traveling this summer to scope things out and I might blog about our adventures.
She texted back, “Not catchy enough at first thought. Tell me what you like about that name?” I replied, “I woke up with gas this morning and the blog name came to me.”
Whether my friend likes the blog name or not, Fiber is My Friend.
Facing MY FAT,
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