Transcript Going for the 3 Increases

Benefits of Fiber
Going for the 3 Increases: Increase in Health, Increase in
Happiness & Increase in Energy
Strategies for
Success in Weight
Management
By: James J. Messina, Ph.D.
Fiber Facts
 Foods
with High fiber content fills
you up without filling you out
 Fiber gives a feeling of satiation
 Fiber reduces the hunger that
sabotages a person's willpower
 Fiber contributes to regularity and
colon health
Two Kinds of Fiber –
Insoluble fiber
Accounts for about 70% of the fiber in our
diets
 Does not dissolve in water but it can
absorb up to fifteen times its weight in
water, making it much easier for us to go
to the bathroom
 Foods: wheat, corn, wheat bran, brown
rice, nuts, fruits, vegetable skins, beans,
peas, and broccoli

Two Kinds of Fiber - Soluble fiber
Dissolves in water & is gummy
 Found in potatoes, citrus fruits, carrots,
apples, oatmeal, oats, barley, and rice
bran
 Soluble fiber may stabilize blood sugar
levels & reduce insulin and oral
medication requirements for people with
diabetes

Recommended Daily Amount of
Fiber
The American Dietetic Association
recommends: consume 20-35 grams of
fiber each day
 At least 2-3 servings of whole grains as
part of the 6-11 servings of grains daily
as well as 5 servings of fruits and
vegetables daily
 Average American consumes only half of
this amount

Achieving Weight Loss with
Increased Fiber intake
Fiber is a great weight loss tool because
it fills you up quickly
 Gives a feeling of satiation
 Reduces the hunger that sabotages diets
 Diets high in fiber (“high” is up to 35g a
day) reduce the number of calories the
body absorbs from food by 30 to 180
calories daily, which over the course of a
year could result in a loss of up to 19 lbs

Other Added Benefits of Fiber
Adding fiber (especially insoluble fiber) to
a low-fat, low-cholesterol diet lowers
blood cholesterol levels more than a lowfat, low-cholesterol diet alone
 Increasing fiber intake may also help
with: blood pressure, diabetes, cancer,
hiatal hernias, appendicitis, diverticular
disease, constipation, irritable colon,
bowel polyps, colon cancer, and
hemorrhoids

Researchers in Boston found in a
recent study, that young adults
Who eat a lot of fiber were likely to
 Gain less weight
 Have lower insulin levels
 Generally have fewer risk factors for
heart disease than those who don't eat a
lot of fiber
Researchers in Boston found in a
recent study, that young adults
Doctors believe part of this is because
 Fiber slows the progress of food through
the digestive system
 Keeping insulin flow low
 May reduce the amount of food absorbed
by body
Tips on Increasing Fiber in Diet
Get the best of both kinds of fiber by
choosing soluble rich sources (oats,
beans, legumes, fruit) and insoluble rich
foods (vegetable, whole wheat products)
 Use brown rice rather than white rice,
whole wheat rather than white pasta
 Choose fresh fruits over canned or juice
 Choose whole grain breads

Tips on Increasing Fiber in Diet
Leave peeling on fruits and vegetables
when possible
 Buy pre-cut raw vegetables for snacking
and cooking
 Have a high-fiber cereal or muffin for
breakfast
 Add slices or shredded vegetable to
potato or pasta salads, sandwich
spreads, or spaghetti sauce

Tips on Increasing Fiber in Diet
 Get
the best of both kinds of fiber by
choosing soluble rich sources (oats,
beans, legumes, fruit) and insoluble
rich foods (vegetable, whole wheat
products)
 Use brown rice rather than white
rice, whole wheat rather than white
pasta