{"id":1433,"date":"2012-03-09T10:14:11","date_gmt":"2012-03-09T18:14:11","guid":{"rendered":"https:\/\/doubleeaglefitness.com\/new\/?p=888"},"modified":"2012-05-03T09:57:53","modified_gmt":"2012-05-03T13:57:53","slug":"fresh-friday-not-losing-weight-check-your-fiber-intake-2","status":"publish","type":"post","link":"https:\/\/doubleeaglefitness.com\/index.php\/fresh-friday-not-losing-weight-check-your-fiber-intake-2\/","title":{"rendered":"Fresh Friday: Not Losing Weight? Check Your Fiber Intake"},"content":{"rendered":"
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Photo courtesy of Eat Your Medicine<\/p><\/div>\n

Why Should I Care?<\/strong><\/h1>\n

Although fiber is not a macronutrient, it is absolutely\u00a0vital<\/em> for weight loss, controlling diabetes, averting heart disease, treating constipation, lowering cholesterol, preventing\u00a0diverticulitis, gallstones, appendicitis, hemorrhoids, varicose veins,\u00a0polyps, and colon cancer.<\/p>\n

How Much Fiber do I Need?<\/strong><\/h1>\n

Men need 38 grams of fiber per day and women need 25 grams of fiber per day. Looking at my food diary on March 7, 2012 I see I consumed 32 grams of fiber. Here is what I ate that day:<\/p>\n

Meal 1: Medium banana with 1.5 tblsp raw almond butter (5 grams of fiber)<\/p>\n

Meal 2: Medium baked sweet potato with two fried eggs ( 2 grams of fiber)<\/p>\n

Meal 3: Cauliflower “rice” with carrots, onions, olive oil, and 4 ounces of London Broil (17 grams of fiber)<\/p>\n

Meal 4: Smoked herring, medium apple, and an almond coconut KIND bar. (7 grams of fiber)<\/p>\n

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Photo courtesy of Eat Your Medicine<\/p><\/div>\n

What Foods are Fiber Rich?<\/strong><\/h1>\n

Dietary fiber comes in all sorts of fruits, vegetables and grains, and it comes in two types\u2014soluble and insoluble fiber.<\/p>\n

Insoluble fiber<\/strong> is the stuff most people think of when they hear the term \u201croughage,\u201d it\u2019s those parts of plant matter that our digestive system can\u2019t really break down, so they pass right through. Insoluble fiber is abundant in unrefined<\/em> cereals, whole-grain<\/em> flours, fruits and vegetables. It is nonexistent<\/em> in white flour.\u00a0Fruits rich in insoluble fiber: berries, prunes, bananas, cherries, plums, apples and pears. Vegetables containing soluble fiber are beets, okra, carrots, and dried beans. Oatmeal, carob, seaweed, and legumes (dried beans, peas, and lentils) are other good sources.<\/p>\n

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Photo courtesy of Eat Your Medicine<\/p><\/div>\n

Soluble fiber<\/strong> dissolves in water, forming a thick, jelly like substance. Soluble fiber lasts longer in the stomach than insoluble fiber, so it helps to keep your hunger at bay longer. Soluble fiber also changes very little as it passes through the body, acting mainly as a sponge and absorbing many times its weight in water.\u00a0Fruits that contain soluble fiber include apples, pears, oranges, grapefruit and figs.Vegetables containing insoluble fiber\u00a0include cauliflower, onions, broccoli, mushrooms, spinach, potatoes, carrots and beans.<\/p>\n

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Photo courtesy of Eat Your Medicine<\/p><\/div>\n

What Does Fiber Do?<\/strong><\/h1>\n

Fiber is nature’s broom sweeping your intestines clean. Fiber that has absorbed water adds bulk to the stool, which\u00a0generally causes it to move through the intestines faster, helping to prevent\u00a0constipation and diverticulitis, the painful intestinal condition caused by the\u00a0inflammation of small pouches that form in weak bowel walls.<\/p>\n

Not only does\u00a0fiber speed up the journey of food through the intestines because of the bulk it\u00a0adds, but people on high-fiber diets also have stronger colon muscles. These\u00a0muscles push the food along more rapidly than do the weak colon muscles of\u00a0people who eat processed or “soft” foods like a lot of cheese.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Why Should I Care? Although fiber is not a macronutrient, it is absolutely\u00a0vital for weight loss, controlling diabetes, averting heart disease, treating constipation, lowering cholesterol, preventing\u00a0diverticulitis, gallstones, appendicitis, hemorrhoids, varicose veins,\u00a0polyps, and colon cancer. How Much Fiber do I Need? Men need 38 grams of fiber per day and women need 25 grams of fiber […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[80,28,77],"tags":[248,173,283,284,537,285,286,287],"class_list":["post-1433","post","type-post","status-publish","format-standard","hentry","category-fresh-friday","category-health","category-nutrition","tag-diet","tag-dietary-fiber","tag-fiber","tag-gram","tag-health","tag-intestine","tag-solubility","tag-weight-control"],"_links":{"self":[{"href":"https:\/\/doubleeaglefitness.com\/index.php\/wp-json\/wp\/v2\/posts\/1433","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/doubleeaglefitness.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/doubleeaglefitness.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/doubleeaglefitness.com\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/doubleeaglefitness.com\/index.php\/wp-json\/wp\/v2\/comments?post=1433"}],"version-history":[{"count":3,"href":"https:\/\/doubleeaglefitness.com\/index.php\/wp-json\/wp\/v2\/posts\/1433\/revisions"}],"predecessor-version":[{"id":1563,"href":"https:\/\/doubleeaglefitness.com\/index.php\/wp-json\/wp\/v2\/posts\/1433\/revisions\/1563"}],"wp:attachment":[{"href":"https:\/\/doubleeaglefitness.com\/index.php\/wp-json\/wp\/v2\/media?parent=1433"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/doubleeaglefitness.com\/index.php\/wp-json\/wp\/v2\/categories?post=1433"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/doubleeaglefitness.com\/index.php\/wp-json\/wp\/v2\/tags?post=1433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}