Health Matters

Fibre is the indigestible plant material, found in fruits, vegetables, grains and beans. It doesn't contain any nutrients, yet is
vital to a healthy body since fibre usually comes wrapped around valuable foods.
It reduces constipation as the bulk of fibre, plus the water and bacteria added to the waste, produce a stool consistency which is
much easier to remove from the body without straining in any way.
There are two types of fibre, insoluble fibre such as fruit and vegetables skins.
It passes through the gut unchanged, as it does not dissolve in water, resulting in a speeding process of the digestive track, which in
turn reduces the risk of colon cancer.
Soluble fibre found in beans, oats, barley, broccoli, prunes, apples and citrus fruits. It dissolves in water, forming a gel like
consistency, which has been suggested, aids to lower blood cholesterol.

Getting Enough Fiber Is Important For Weight Loss
By: Lee Dobbins
Fiber is an important part of a healthy diet, but did you know it can help you in your weight loss efforts? Filling up on fiber can help
you to feel full for longer, therefore causing you to eat less overall which will result in healthy weight loss.

In addition to helping you lose weight, fiber also has many positive health effects. Fiber has been linked to managing diabetes,
cutting cholesterol, and limiting heart damage. One Swiss study found that eating a high-fiber meal reduced hunger more than a
meal which was low in fiber.

How Much Fiber Do You Need?

You should consume between 25 to 35 grams of fiber a day. While that might not sound like a lot, most Americans only get about 15
grams and many much less. Fiber can be found in most fruits and vegetables including carrots, peas, broccoli, spinach, and
cauliflower.

In addition, there are many cereals and breads that have a good amount of fiber, but you must read the labels to determine which
ones. Typically anything made with whole wheat or whole oats or bran will have fiber - plus these cereals tend to be natural and low
in fat and sugar which also help with your weight loss and are better for you overall.

How Can You Eat More Fiber?

There are some easy ways that you can increase your fiber intake. Think about adding garbanzo beans to a salad or soup, or add a
tablespoon of bran to your cereal. Leaving the skins on fruits and vegetables will also increase your fiber intake. The actual fiber
content of each individual food isn't that much so it is best if you simply eat more types or servings of fiber rich foods each day.

Consider eliminating meat from some of your meals. Meat has no fiber, and it doesn't give you the benefit that you get with fiber-rich
food. Instead, try eating more grains, fruits, and vegetables. In this way, you can be sure your meal has a healthy concentration of
fiber.

Add Fiber Gradually

It might be difficult for your body to become accustomed to a diet that is rich in fiber. It is indeed counter-cultural, since many families
grew up consuming a great deal of meat. However, if you're really want to lose weight and be healthy, you'll give fiber-rich meals a
try. Fiber rich foods, combined with sensible eating, can help you lose weight and keep it off.

Don't try to totally change to a high fiber overnight. It may require a great deal of trial-and-error before you hit upon the right amount
of fiber. However, in the end, you may be amazed at the positive role that fiber plays in your diet. And it may inspire you to
encourage your loved ones to add more fiber to their own diets as well. A diet high fiber diet can help you to manage the amount of
food you eat and has many health benefits. So load up on fiber-and watch your waistline shrink as a result!

Author Bio
Lee Dobbins writes about Low Carb and Low GI eating as well as other weight loss issues. Visit www.lowcarb-resource.com for more
articles on healthy dieting.