The key to weight loss is fiber which is an extremely beneficial component of our diets.
how much? 20 - 35 grams per day for adults, or 10 - 13 grams for every 1,000 calories in the diet.
this recommended amount should come from a combination of soluble and insoluble fiber, since each type provides different benefits.
soluable fiber is gel like and soluable in water. Soluable fiber lowers cholesterol and monitors blood glucose levels.
sources soluble fiber include:
- oats and oatmeal
- legumes (peas, beans, lentils)
- barley
- fruits and vegetables (especially oranges, apples and carrots)
insoluble fiber does not absorb or dissolve in water. Insoluable fiber passes through our digestive system in close to its original form. Insoluble fiber offers many benefits to intestinal health, including a reduction in the risk and occurrence of colorectal cancer, hemorrhoids, and constipation.
Sources of insoluable fiber include:
bran layers of cereal grains,
· Vegetables such as green beans and dark green leafy vegetables
· Fruit skins and root vegetable skins
· Whole-wheat products
· Wheat oat
· Corn bran
· Seeds & Nuts
