Dear Regular Guy, Fiber is one of those things that no one wants to talk about yet it’s crucial to building a healthy and fit body. No one wants to discuss it because it involves your digestive system and ultimately what gets excreted from your body. Not the most appealing topic. That said, it’s time for a down and dirty discussion about fiber. The main sources of fiber are fruits, vegetables and whole grains. Fiber is so important because it increases the bulk of your stool keeping you regular and unconstipated. The American Heart Association along with other groups recommend you eat at least 25 grams of fiber a day. A diet rich in fiber can also help you lose weight, and the reasons why are simple. Fiber adds lots of bulk without lots of extra calories. In other words, foods high in fiber keep you feeling full and satiated so you’ll have less room in your stomach for highly caloric low-fiber foods. There’s some research that shows that if Americans would double the amount of fiber they eat each day they could cut 10 pounds of belly fat gained each year. What grabbed my attention just recently, so I’m glad you’re asking about fiber, is some new research from England. A massive study at the British Medical Research Council found that eating fiber can dramatically cut one’s risk of getting bowel cancer by as much as 40 percent. You can take a fiber supplement like Metamucil (of course check with your doctor first) but the best way to increase your fiber intake is to make a few small changes in what you eat. Here are some of my favorite fiber rich foods: Black beans: A cup of black beans contains 14 grams of fiber and 227 calories. For that reason many experts say it’s the perfect weight-loss food. It keeps you feeling full for hours after you eat them. I make a great black bean soup and even tastier black bean chili. My upcoming book The World’s Fittest You (Dutton, 2004) has an easy recipe for healthy fiber-rich chili. Apples: There is some truth to the old saying “an apple a day keeps the doctor away.” A medium size apple contains 4 grams of fiber and 81 calories. It’s the perfect snack food. Pack one along with your lunch and it will keep you feeling full all afternoon, especially when you get that 3pm sugar craving. Multigrain Bread: By switching from white bread to whole grain or multigrain bread you can really boost your fiber intake. A slice of white bread has virtually no fiber while a slice whole grain bread can have as much as 3 or 4 grams. If you’re not sure if the bread you eat contains fiber, check the food label. Even bread that says “whole wheat” on the label doesn’t necessarily contain fiber. For more information about fiber check out the American Heart Association website: www.americanheart.org For more information on reading food labels for fiber content check out the government’s Food and Drug Administration website: www.fda.gov © Joe Decker 2003 |