The “F” Word & Weight Loss

Apr / 2017

The “F” Word…

No not that word, I am talking about good old FIBER!!

Did you know that fiber can boost your metabolism, increase your energy and help you fight fat gain?

Fiber is a type of carbohydrate that is extremely important to your health. There are two types of fiber, soluble and insoluble. Soluble fiber is fiber that dissolves in water and is found in foods such as oats, beans, fruits and some veggies. It slows digestion, helps keep blood sugar from spiking and some studies show it can lower bad cholesterol levels. Insoluble fiber does not dissolve in water and it is what helps you get food moving through your digestive tract so you can have normal bowel movements.

The recommendation for women is approximately 25 grams of fiber per day and for men 35 grams of fiber per day. Studies show women average about 15 grams of fiber per day and men 25 grams per day, falling short of the standard recommendation.

Why do you want to increase your fiber intake?

  • Fiber delays digestion and keeps you feeling fuller longer.
  • Slowing down your digestion allows fiber to ferment in the intestine promoting the healthy bacteria we need.
  • Some studies even show that adequate fiber intake can reduce cancer risks within the body.

If your fiber intake is very low, please increase it slowly over a week or so (increase a few grams per day)  because sometimes taking in too much fiber at once can lead to gas, stomach discomfort and other tummy issues.

Some foods that can help you achieve your daily fiber intake are the following:

Pear= 6 grams

1 slice of whole grain bread= 3 grams

1 cup of cooked oatmeal=5 grams

1 medium sweet potato= 6 grams

½ cup cooked black beans=12 grams

Just remember the “F” word if you are looking to improve gut health, metabolism and fat loss. It does the body good!

Your Nutritionist and Coach

Kathy Maio!