Melissa Montalto has made fiber a priority. And weight gain a thing of the past. "When I know I'm eating a high-fiber diet, and I'm getting all those whole foods, I can focus on that rather than calories, and it seems to keep me at a stable weight."
Melissa's on the right track. A high-fiber diet helps you lose more weight than you may think. In a study, those on a high-fiber diet were half as likely to become obese, according to nutrition researcher Megan McCrory. "Fiber doesn't contain any calories, yet it contains bulk, so when people consume fiber, they consume few calories. So, the trick is learning where the high fiber sources are and seeking them out."
The top sources of fiber are fruits, vegetables, beans, and whole grains like brown rice, whole wheat bread, pasta and cereals. Experts say try to get 25 to 30 grams of fiber a day. Dr. McCrory says, "I think it's not hard once you know how to do it."
Some easy tips -- switch to whole grain breads . Add a handful of nuts to yogurt. Add beans to soups and salads. Also snack on fruits, vegetables, and maybe some popcorn. Melissa Montalto says, "I probably eat about the 30 grams recommended amount per day."
And that's kept her weight under control. Research also shows just twelve extra grams of fiber prevents you from gaining on average eight pounds over several years.
by Shannon Samson
http://www.14wfie.com/Global/story.asp?S=4309352&nav=3w6r
High Fiber Health
Thursday, January 05, 2006
Wednesday, January 04, 2006
How to Increase Fiber in your Diet
Eating foods that are high in fiber can help relieve some problems with constipation, hemorrhoids, diverticulosis, and irritable bowel syndrome. Dietary fiber may help lower your cholesterol levels. It also may help prevent heart disease.
You might try the following ideas for increasing fiber in your diet:
* Replace white bread with whole-grain breads and cereals. Eat brown rice instead of white rice.
* Eat bran cereal for breakfast. Check package labels for the amounts of dietary fiber in each brand. Some cereals have less fiber than you might think.
* Add 1/4 cup of wheat bran (also called miller's bran) to foods such as cooked cereal, applesauce, or meat loaf. You can buy this in health food stores and many grocery stores.
* Eat cooked beans each week.
* Eat at least five servings of fruits and vegetables each day.
Start slowly. Many people notice bloating, cramping, or gas when they start to add fiber to their diet. Making small changes in your diet over a period of time can help prevent this. Start with one of the changes listed above, then wait several days to a week before making another change. If one change does not seem to work for you, try a different one.
It is important to drink more fluids when you increase the amount of fiber you eat. If you do not already drink more than six glasses of liquid a day, drink at least two more glasses of water a day when you increase your fiber intake.
COPYRIGHT 2004 American Academy of Family Physicians
COPYRIGHT 2004 Gale Group
http://www.findarticles.com/p/articles
High Fiber Health
You might try the following ideas for increasing fiber in your diet:
* Replace white bread with whole-grain breads and cereals. Eat brown rice instead of white rice.
* Eat bran cereal for breakfast. Check package labels for the amounts of dietary fiber in each brand. Some cereals have less fiber than you might think.
* Add 1/4 cup of wheat bran (also called miller's bran) to foods such as cooked cereal, applesauce, or meat loaf. You can buy this in health food stores and many grocery stores.
* Eat cooked beans each week.
* Eat at least five servings of fruits and vegetables each day.
Start slowly. Many people notice bloating, cramping, or gas when they start to add fiber to their diet. Making small changes in your diet over a period of time can help prevent this. Start with one of the changes listed above, then wait several days to a week before making another change. If one change does not seem to work for you, try a different one.
It is important to drink more fluids when you increase the amount of fiber you eat. If you do not already drink more than six glasses of liquid a day, drink at least two more glasses of water a day when you increase your fiber intake.
COPYRIGHT 2004 American Academy of Family Physicians
COPYRIGHT 2004 Gale Group
http://www.findarticles.com/p/articles
High Fiber Health
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