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New research published on-line in the February edition of American Journal of Clinical Nutrition supports the belief that switching from refined grains to whole grains may help with weight management efforts, even as much as a daily 30 minute walk helps to manage weight.
You’ve resolved to eat healthier in the New Year. As part of your effort, you might be aiming to eat more fiber-containing foods – beans, whole grains, vegetables, fruits and nuts – to reach a daily goal of 25 – 35 grams. You recognize the value to your digestive health, your heart health, your weight, and your overall well-being. You might even be strategizing about ways to incorporate higher fiber foods into your daily eating plan, and wondering about the best times of day to include them.
Many people are advised that dietary fiber is good for them, but not many know what it is, or how much fiber they should be consuming for optimal health. As a result, most Americans don’t get enough fiber in their diets. Fiber intake is essential for healthy bowel function and studies have found that getting your recommended daily allowance reduces the risks of health issues such as cancers, coronary heart disease, diverticulitis, and obesity.
The first researcher to connect a high fiber diet with better health was Dr. Denis Burkitt. While studying rural populations of people in Africa, he noticed that those eating the local produce associated with a regular diet in the region resulted in extremely low incidences of diabetes, constipation, irritable bowel syndrome, and many other chronic diseases in comparison to western populations. His research concluded that the high amount of fiber being consumed as a regular part of the rural African diet was one of the contributing factors necessary for maintaining good health. The average American only consumes about 14 grams of fiber per day, far less than they should be consuming as part of their regular diet.
Even though we know that fiber is an incredibly important part of maintaining a healthy life and avoiding disease, it is still a nutrient that many of us don’t recognize as important. If you’re looking for a great way to improve your health, are suffering from a Gastrointestinal disease, or are simply interested in learning more about dietary fiber — I’ve provided answers to some of the most frequently asked questions about dietary fiber below.
Are you interested in adding more fiber to your diet to help you lose weight?
The Fiber Guardian compiled a list of 41 high fiber fruits to add to your diet. They will tell you how to:
1. Share high fiber fruits that you can start to add into your diet to start to lose weight.
2. Give the fiber content of each fruit so you can calculate how that fruit ties into your daily fiber needs.
3. Give practical ideas on HOW to eat more of each individual fruit by showing you how to incorporate them into your diet.
Whether you want to snack on them, add them to a smoothie, or cook with them, The Fiber Guardian gives you great tips to do it all!
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