In this article, we will discuss the in’s and out’s of eating fiber.

Currently, health care practitioners and dietians recommend 30 grams a fiber a day is what is currently recommended by health professionals. If you want to lose weight fast with fiber, increase the amount to 40 grams per day.

You can also do a holistic cleanse. These contain high amounts of fiber to help clean your digestive tract which will in turn help get rid of those fat pockets around your gut.

Eating high fiber food will satisfy your hunger and fill you up. This is due to fiber expanding in your belly and making you feel full.

Below are some reasons why everyone needs to be getting 30-40 grams of fiber per day.

Two types of fiber exist: soluble and insoluble fiber.

Insoluble fiber means that it doesn’t dissolve in water. This type of fiber adds bulk to your bowel movements and cleans the walls of your intestine

Soluble fiber means that it dissolves in water. This turns into a gel and regulates the flow of waste materials in the colon.

Functions of Insoluble Fiber

• move bulk through the intestines
• control and balance the pH (acidity) in the intestines

Benefits of Insoluble Fiber

• promote regular bowel movement and prevent constipation
• remove toxic waste through colon in less time
• help prevent colon cancer by keeping an optimal pH in intestines to prevent microbes from producing cancerous substances

Common foods that have insoluble fiber

• Vegetables such as green beans and dark green leafy vegetables
• Fruit skins and root vegetable skins
• Whole-wheat products
• Oats
• Corn bran
• Seeds & Nuts

Functions of Soluble Fiber

• bind with fatty acids
• prolong stomach emptying time so that sugar is released and absorbed more slowly

Benefits of Soluble Fiber

• lower total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease
• regulate blood sugar for people with diabetes

Common foods that have soluble fiber

• Oat/Oat bran
• Dried beans and peas
• Nuts
• Barley
• Flax seed
• Fruits such as oranges & raspberries
• Vegetables such as carrots and celery
• Psyllium husk

Eating a lot of different foods, especially vegetables and fruits will give you a balance of soluble and insoluble fiber.Eating fiber is a key concept to lose fat naturally.

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