The buzz on fiber

There’s a lot of talk about how beneficial fiber is to your health, but what is fiber and why is it so important?

Fiber is a carbohydrate that is not absorbed into the body. It flushes toxins which build up in your colon and contribute to a number of diseases. It’s like a scrub brush that cleans your colon. Toxins from your colon can be released into your blood stream, which circulates throughout your entire body! Fiber also balances absorption of calories and cholesterol and increases the rate of weight loss. Plus, fiber fills you up so you eat less empty calories.

Fiber comes from plant sources and is found in two different forms. Soluble fiber is found in foods oats, beans, peas, apples, and oranges. It becomes a gel when mixed with liquid in the body and is essential to lowering cholesterol and regulating blood sugar. Insoluble fiber is found in whole grains, green beans, cauliflower and fruit skins. It remains solid when mixed with liquid, and flushes waste from the intestines, as well as balancing the pH in the intestine.

If you are doing all the right things, and still not loosing weight, there is a very high chance that doing an annual colon cleanse will get you over the final hurdle toward loosing weight! Don’t worry, this is not an enema. It’s a combination of fiber and cleansing herbs you take twice a day for two weeks. You can find a convenient colon cleanse package, complete with instructions, at any health food store.

After you do some “housecleaning” on your body, maintain it by increasing the fiber in your daily diet. It is recommended that individuals consume 6-7 servings of fiber each day, which is 20-35 grams of fiber (in the ratio of 75:25 insoluble to soluble fiber.) Sources of fiber include:

• Whole grain cereal, cereal bars or oatmeal
• Whole grain breads, tortillas and baked goods
• Beans and legumes
• Nuts & seeds
• Fresh or dried fruit (try to replace juice with whole fruit)
• Fresh or steamed vegetables
• Fiber supplements (such as Metamucil and Benefiber) taken with plenty of water!

Convenient ways to add fiber into your daily routine:

• Cereal is a quick and inviting breakfast choice that requires no cooking. Cereal manufacturers are catching on to the benefits of fiber and incorporating fiber in their products. Kashi is an excellent brand of products that contain fiber and other wholesome ingredients. They have 17 cereal choices that are all high in fiber!

• Cereal bars can be a quick and convenient way to add fiber, but beware of the ingredients and avoid corn syrup and hydrogenated vegetable oils. Try a few varieties, as there is a lot of different flavors and textures to choose from. Kashi and Bear Naked are some of my favorite brands, because they are high in fiber, use the best ingredients, and most importantly, they taste surprisingly good!

• Cookies and crackers are not usually considered healthy, but if you find a brand that uses all natural ingredients, are high in fiber and low in sugar, you will be doing yourself a favor to include some (not a lot) into your diet. Again, Kashi is one of my favorite brands of cookies and crackers, for using the best ingredients, and having the best flavor. One of their newest product is Kashi’s Heart to Heart Whole Grain Crackers, which are made with plant sterols and six natural antioxidants and Bear Naked Peak Flax Oats and Honey with blueberries, complete with 18g whole grains and 320mg of Omega 3s.

• While natural fiber is the healthiest choice, fiber supplements can be used to jumpstart your new fiber rich routine. Take fiber supplements with each meal to balance absorption of calories. Two brands I use are Benefiber, which you add to your hot or cold drinks, and Metamucil, which you take with plenty of water!

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Source: http://www.examiner.com/x-12037-SF-Weight-Loss-Examiner~y2009m10d28-The-buzz-on-fiber