How Much Dietary Fiber Do You Need?
Most Americans get only about 15 grams of fiber per day in their diet. But the 2005 Dietary Guidelines for Americans recommends about 25 grams for women under 50.
Don’t worry about what kind of fiber you are taking in unless you are seeking a specific health benefit, such as eating more soluble fiber to lower cholesterol. Instead, focus on eating a healthy diet rich in fruits, vegetables, whole grains, legumes, nuts, and seeds. This will provide a variety of soluble and insoluble fibers and all of the health benefits.
As you increase the fiber in your diet, you may experience more intestinal gas. Increasing fiber gradually will allow your body to adapt. Because some fibers absorb water, you should also drink more water as you increase fiber.
High-fiber Diets and Weight Loss
If you’re overweight and want some help losing weight, start eating foods high in fiber. Dietary fiber is not a magic weight loss weapon, but it has the power to help fill you up without filling you out.
Here’s why: One of the most effective ways to lose those extra pounds is to control hunger, the dieter’s Achilles heel. Hunger is affected by many things, including when you eat, and the composition of your meals -- the amount of fats, carbohydrates, protein, fiber, and water content.
Eating healthy high-fiber foods makes you feel full, so you can resist eating more food than you need. Fibrous foods also can take longer to chew, giving your brain time to get the signal that you have had enough to eat.
How Dietary Fiber Helps Weight Loss
Studies show that most people eat about the same weight of food each day, says Barbara Rolls, PhD, author of The Volumetrics Eating Plan. If you choose high-fiber, water-rich foods -- such as broth-based vegetable soups, salads, fruits, and vegetables -- instead of foods without fiber and water, you can eat the same weight of food but feel full on fewer calories.
A 2009 study in the journal Appetite compared the satiety or fullness factor of apples, applesauce, and apple juice with added fiber before lunch. People who ate an apple before lunch ate 15% fewer calories than those who ate the applesauce or drank apple juice. This suggests that the fiber in the whole apple was more filling even when compared to the juice that had added fiber.
Fiber Plus Capsules with Natural Fiber
Fiber Plus is a perfect everyday fiber supplement, with a balance of essential soluble and insoluble fiber. It also has Psyllium Husk in the proprietary Herbal Blend for maximum efficiency.
A good source of soluble and insoluble dietary fiber.*
➤Helps maintain regularity.*
➤Promotes digestive health.*
The Benefits of Fiber: For Your Heart, Weight and Energy
Confused about fiber? You’re not alone. Dietary fiber is a misunderstood nutrient. Many people know it is important, but not much more than that. We will try to fill you in on the two main types of fiber – soluble and insoluble -- where to find them, and the health benefits they provide.
Dietary fibers are found naturally in the plants that we eat. They are parts of plant that do not break down in our stomachs, and instead pass through our system undigested. All dietary fibers are either soluble or insoluble. Both types of fiber are equally important for health, digestion, and preventing conditions such as heart disease, diabetes, obesity, diverticulitis, and constipation.
Dietary Fiber: Insoluble vs. Soluble
Soluble fiber dissolves in water. Insoluble fiber does not. To some degree these differences determine how each fiber functions in the body and benefits your health.
Soluble fibers attract water and form a gel, which slows down digestion. Soluble fiber delays the emptying of your stomach and makes you feel full, which helps control weight. Slower stomach emptying may also affect blood sugar levels and have a beneficial effect on insulin sensitivity, which may help control diabetes. Soluble fibers can also help lower LDL (“bad”) blood cholesterol by interfering with the absorption of dietary cholesterol.
Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.
Insoluble fibers are considered gut-healthy fiber because they have a laxative effect and add bulk to the diet, helping prevent constipation. These fibers do not dissolve in water, so they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut. Insoluble fibers are mainly found in whole grains and vegetables.
Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.
* THESE STATEMENTS HAVE NOT BEEN APPROVED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.