Fiber, So good for all of us!

High Fiber

We have all heard it from our doctors and veterinarians.  It's good for you, don't worry about why!

The truth is, there are so many reasons why fiber is good for you.  Just one of those happens to coincide with many of our news years resolutions.  To get healthy, lean, and more confident in our own skin.

Did you know that just 1 gram of fiber will burn up 7 calories that you took in with your meals??  So 30 grams of fiber throughout the day will burn 210 calories!  Thats awesome!

Of course it will make you more regular too, which helps the GI tract to get into better working order.  Over 80% of your immune system lives in your gut, namely the beneficial bacteria, called probiotics.  Guess what these little friends use as food?  FIBER!

Of course there are certain types of fiber that more readily used by them, we will go into that during my prebiotic/probiotic post that I'm working on.

So here is the short list on why to eat more fiber;
1. Helps you to trim down that waistline
2. Keeps you regular, clears the waste
3. Helps prevent disease and illness
4. Feed the good bugs (Probiotics)
5. Reduce fluid retention and bloating

Now for a list of great, high fiber foods!

Visit this website, love the way they listed these awesome super foods!

http://www.todaysdietitian.com/newarchives/063008p28.shtml

From what I have read about the amount of fiber needed, a healthy individual needs to take in 25-35g of fiber per day.  On average, most of us consume around 15g. 

I liked the next part as well, from Web MD, explaining the differences between soluble and insoluble fibers.

Soluble and Insoluble Fiber

Fiber is present in all plant foods in varying amounts.
Most fiber is classified as soluble (meaning that it partially dissolves in water) or insoluble (meaning that it resists digestion and does not dissolve in water).

Soluble fiber is found in beans, peas, lentils, oatmeal, oat bran, nuts, seeds, psyllium, apples, pears, strawberries, and blueberries. Soluble fiber is associated with lowering LDL (bad) cholesterol, regulating blood sugar, and a lower risk of heart disease and type 2 diabetes.

Insoluble fiber is found in whole grains, barley, couscous, brown rice, bulgur, wheat bran, nuts, seeds, carrots, cucumbers, zucchini, celery, green beans, dark leafy vegetables, raisins, nuts, grapes, and tomatoes. Grandma called it roughage, and one of the benefits of insoluble fiber is that it helps keep you regular, prevents constipation, and reduces the risk of diverticular disease.
Total fiber intake of both kinds, studies show, can lower risk of coronary disease, metabolic syndrome, and obesity.
Foods high in fiber can also make you feel full longer and curb overeating. High-fiber foods are filling; they require more chewing and stay longer in your stomach, absorbing water, and helping you feel full.
Fiber is also associated with lowering risk of certain cancers such as colorectal cancer and other gastrointestinal cancers. Fiber works in concert with other nutrients in a healthy diet to provide the best cancer protection.


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The Healthy Equestrian

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