Fiber – The Key for Health & Weight Loss

Fiber is one of those dietary needs that always seems to be the last on the list. Part of the problem is that it’s just darned difficult to eat the amount of fiber you need every day.

The typical diet has a person taking in about 10 grams of fiber a day. The USDA recommendation is 14 grams for every 1,000 calories ingested but for those trying to lose fat, most health experts recommend getting between 40-50 grams a day.

If that doesn’t sound like a lot of fiber, go grab the foods you eat every day and check the labels out. You’ll soon realize that fiber isn’t something that comes in abundance, even for those who overeat on a daily basis.

Whats the Deal With Fiber?

If you’re wondering why fiber is so important, you need only look at the effect it has on fat loss. Fiber is the only carbohydrate source that the body cant use in the way that it uses other carbohydrate sources, those being sugar and starch.

The digestive system cannot burn fiber for energy as it does with sugar and starch carbohydrates. Fiber tends to travel through your digestive tract and leave your body in much the same state it entered. However, during the travel, fat molecules attach to fiber and they stay attached all the way to the colon. Goodbye fat and thank you fiber!

Don’t use this strategy for entering a hot-dog eating contest though as the amount of fat is negligible and your body can only stand so much fiber. You’ll know if you’ve exceeded the limit when you make a mad dash to the restroom in an effort to do your business.

Fiber also stabilizes blood sugar which maintains insulin levels in the body, a key element of burning body fat. Stay away from fiber after a hard workout with the weights though, as this is the one time an insulin spike can work in your favor.

2 Kinds of Fiber

There are two kinds of fiber; soluble and insoluble.

Ideally, you want to get a mix of both in your diet. Soluble fiber, as its name implies, dissolves in water and insoluble fiber does not.

Soluble fiber slows digestion. Common soluble fiber sources are oat bran, lentils, nuts, beans, some fruits and vegetables.

Insoluble fiber helps food to pass more quickly and its great for relieving constipation and it softens the stool. Common sources are also vegetables and fruits as well as wheat bran and whole grains.

While food labels don’t distinguish between soluble and insoluble fiber, some labels are kind enough to include Net Carbohydrates, which are those carbs remaining after fiber (indigestible carbs) are subtracted.

How Do I Get More Fiber?

Back to the fiber dilemma. How do you get more? Its difficult enough to plan macro-nutrient intake every day for a goal of weight loss, but calculating fiber in on top of that is often just asking too much.

One of the easiest methods of upping your fiber intake is to keep avocados and Navy beans on hand. Both are some of the highest sources of fiber at 13.5 grams p/ avocado and 10 grams p/ half cup of Navy beans. Throw in a medium apple a day for another 4.5 grams and you’re close to your daily recommended intake.

But hey.. were guys and were simply not going to cook Navy beans every day right? No problem.

Take 3 capsules with 8 oz. glass of liquid, 2 to 3 times daily. Surveys have shown that the fiber content of the American diet is typically about half of government recommended levels. Psyllium Husks can be a convenient way to increase the intake of dietary fiber.* Psyllium has the ability to swell up to 50 times its initial volume when added to liquid. This bulking action can play an important role in maintaining regularity and gastrointestinal health.*
Getting proactive about digestive health has never been easier. Benefiber Original Prebiotic Fiber is a 100 percent natural, clear & taste free daily fiber supplement. When used three times daily, it helps nourish the growth of good bacteria that exist naturally in your gut. And because it’s completely dissolvable, you can get creative when it comes to baking your favorite fiber rich recipes. Pasta? Chili? Smoothies? Try Benefiber with them all. Simply add the non thickening, gluten free and sugar free powder to any meal or non carbonated beverage without changing the taste or consistency. It’s as simple as that!

Benefiber prebiotic fiber is also available in a variety of forms. Try Benefiber Healthy Shape to help curb cravings and feel fuller longer*,† or premeasured Benefiber On the Go Stick Pack Fiber Packets to enjoy prebiotic dietary fiber anywhere, anytime. The solution to maintaining a healthy lifestyle is here! Try Benefiber Original Prebiotic Fiber today to support good gut health and feel confident all day long.†

*Clinical studies show benefits with regular use. A weight management program should include a healthy diet and regular exercise.
†These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Use as directed.For ages 6 to 11, use half the recommended dose.

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Digestive system making you feel sluggish? Start by taking Metamucil Multi-Health Fiber Powder every day to trap & remove the waste that weighs you down, so you feel lighter and more energetic. Metamucil is the only leading brand made with Psyllium Fiber, a plant-based fiber that helps promote digestive health. It also helps you control appetite, maintain healthy blood sugar levels, and lower cholesterol. See how one small change can lead to good things!

THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

Survey of 291 adults who self-reported that they felt lighter and more energetic after completing the Metamucil Two Week Challenge. Diets low in saturated fat and cholesterol that include 7 grams of soluble fiber per day from psyllium husk, as in Metamucil, may reduce the risk of heart disease by lowering cholesterol.

One serving of Metamucil has 2.4 grams of this soluble fiber. One serving of Metamucil capsules has at least 1.8 grams of this soluble fiber.

P&G calculation based in part on data reported by Nielsen through its ScanTrack Service for the Digestive Health category for the 52-week period ending 04/27/19, for the total U.S. market, xAOC, according to the P&G custom product hierarchy. Copyright 2019, The Nielsen Company.

Digestive system making you feel sluggish? Start by taking Metamucil Multi-Health Fiber Powder every day to trap & remove the waste that weighs you down, so you feel lighter and more energetic. Metamucil is the only leading brand made with Psyllium Fiber, a plant-based fiber that helps promote digestive health. It also helps you control appetite, maintain healthy blood sugar levels, and lower cholesterol. See how one small change can lead to good things!

THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

Survey of 291 adults who self-reported that they felt lighter and more energetic after completing the Metamucil Two Week Challenge. Diets low in saturated fat and cholesterol that include 7 grams of soluble fiber per day from psyllium husk, as in Metamucil, may reduce the risk of heart disease by lowering cholesterol.

One serving of Metamucil has 2.4 grams of this soluble fiber. One serving of Metamucil capsules has at least 1.8 grams of this soluble fiber.

P&G calculation based in part on data reported by Nielsen through its ScanTrack Service for the Digestive Health category for the 52-week period ending 04/27/19, for the total U.S. market, xAOC, according to the P&G custom product hierarchy. Copyright 2019, The Nielsen Company.

One of the best fiber products to hit the market in recent years is Mission Carb Balance whole-wheat tortilla wraps. They taste great, you can substitute them for bread, eat them with practically anything and they are loaded with a ton of fiber.

The small wraps are only 80 calories with 13 carbs and a whopping 10 grams of those are fiber! Each tortilla also has three grams of protein and two grams of fat. Get these and eat your burgers on them. You’ll love them.

Fiber is a great tool in your losing fat arsenal but its also a superb way to ensure a healthy colon so get the RDA and then some.