As I said in my earlier post, B = Benefiber, fiber is a friend to anyone who is trying to get healthy. A few of the benefits, I found on eheathmd.com, are:
- Because fiber demands that food be more thoroughly chewed, it slows down the eating process and helps contribute to a feeling of being full, which in turn can help prevent obesity from overeating.
- Fiber makes food more satisfying, probably because the contents of the stomach are bulkier and stay there longer.
- Fiber slows digestion and absorption so that glucose (sugar) in food enters the bloodstream more slowly, which keeps blood sugar on a more even level.
So how much fiber should you get? According the American Dietetic Association, a healthy diet needs 20-35 grams of fiber per day. It is important to include both soluble and insoluble fiber in that amount. A great tip on how to identify whether a food is considered fiber, also from ehealthmd.com: only plants produce fiber.
My favorites are fruits and vegetables. I can tolerate eating some whole grains, like bread and cereal. What I can’t eat is whole-grain pasta and brown rice. They just taste too bland to me (so if anyone has a recipe that incorporates these to make them tastier, please share!) And finally what I would rather starve than eat (okay, maybe I’m being a little melodramatic, but it disgusts me nonetheless): beans. I haven’t tasted a bean by itself or in a recipe that I liked.
But like all things, it is best to ease into increasing fiber. The ehealthmd.com website suggests introducing high-fiber foods gradually, over two to four weeks. And to drink plenty of water. They say eight glasses a day, but I’ve never been able to reach that amount so I’m not going to push it here.