Now that the holiday is over let’s get back on our previous topic, breakfast! Have you been able to make breakfast a part of your daily life? If you have, do you notice a difference in how you feel? If not, what is stopping you? Let me know how things are going. Adding breakfast into your daily routine is definitely worth all of the added health benefits.
You might have noticed whenever I mentioned adding starch or bread sources into your breakfast, I encouraged high fiber sources. There is a reason for this. Fiber is one of nature‘s miracle phytonutrients, which is a component found in food that has added health benefits. Fiber is the part of complex carbohydrates that your body cannot breakdown, or digest, and therefore is not absorbed into the bloodstream. Since your body cannot absorb fiber, it is not able to absorb the calories or some of the carbohydrates from fiber. The most common complaint about fiber is the side effects of bloating and gas. Gas increases because our bodies do not have enough of enzymes needed to break down fiber. Have no fear, there are nonprescription items like Beano or gas-X to help relieve these side effects until your body gets acclimated. Increasing your intake of fluid, especially non-carbonated fluids like water and tea, will also help alleviate the unwanted side effects. Studies show that fiber can help lower cholesterol, blood sugar, blood pressure, weight and certain cancer risks. Fiber is found in the plant sources in our diet, such as fruits, vegetables, beans, grains, nuts and seeds. There are two types of fiber: soluble and insoluble. On a food label it will list how much “Dietary Fiber” there is in a product and then below breakdown how much of the dietary fiber is from soluble versus insoluble food sources. Both types of fiber have their benefits and play an important role in overall health.
Soluble fiber is found in foods such as oat bran, nuts, seeds, beans, lentils, peas, some fruits and vegetables, and barley. Soluble fiber dissolves in water and when cooked the food source will have a tendency to develop a soft and mushy texture. Studies show that soluble fiber aids in slowing digestion and helping you to fill full longer. It is also thought to have more of an impact on cholesterol, especially LDL or “BAD” cholesterol, than insoluble fiber. Soluble fiber lowers cholesterol by binding to dietary cholesterol in the intestines and stopping its absorption. As a result, the liver pulls more cholesterol from the blood stream to keep its needed supply adequate and blood cholesterol levels drop. Another benefit to soluble fiber is especially found in people who have diabetes. Eating more soluble fiber helps to control the post meal blood sugar spike because it slows the overall digestion, or absorption, of food.
Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. Insoluble fiber holds water and adds bulk and when cooked the texture of the food source becomes chewy and tough. As a result, it promotes bowel regularity and helps to move unwanted waste through the intestines and out of the body. By limiting the body’s exposure to unwanted waste, it is thought to decrease the risk of certain cancers, such as colon cancer. The bulking effect of insoluble fiber is beneficial for people who suffer from intestinal diseases such as diverticulitis, IBS (Irritable Bowel Syndrome) and hemorrhoids. Insoluble fiber is also thought to help balance out the body’s pH in the intestines to help promote healthy bacterial growth which strengthens the intestinal tract. The gastrointestinal tract is a very important and a large part of our immune system.
Regardless of what type of fiber you are eating, foods high in fiber seem to be lower in fat, sugar and overall calories, while high in other essential nutrients. Foods high in fiber usually contain more anti-oxidants, iron, magnesium, B vitamins and protein. Studies are also looking into the health benefits of other phytonutrients found in high fiber foods such as lignan and phytic acid. People who consume a high fiber diet seem to have smaller waist lines. Why you might ask? It is thought that it is because foods high in fiber help to satisfy your hunger longer because of how they expand in the stomach and intestines. As a result, people who eat high fiber diets have a tendency to eat less overall calories. In fact, studies show consuming a high fiber food or bar with 2 glasses of water 30 minutes before a meal will help lower overall calorie consumption and lead to weight loss.
Have I convinced you to add more fiber into your diet? Good! Just make sure you add fiber slowly. The average American barely eats 7-10 grams of fiber per day. Adding fiber too quickly can increase and worsen the unwanted side effects. It is recommended to aim for a goal of 25 to 40 grams of fiber per day. Be careful, because consuming more than 55 grams of fiber per day can actually decrease your absorption of essential vitamins, minerals and necessary fat. Remember breakfast is a great time to add foods that are high in fiber. Foods that have 5 grams of dietary fiber or more are considered high fiber foods. Try to avoid, or limit, foods that have less than 3 grams of fiber per serving. When adding fiber to your diet, make sure you increase your overall fluid and water intake and increase your activity level. More exercise or activity will help keep the fiber moving and limit constipation.
Need help figuring out how to increase your fiber consumption? Check out the following resource:
Have a wonderful week!
XOXO! The Dietnista
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