The Health Benefits of a High Fiber Diet
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Scientists, doctors, researchers and even our moms remind us to always “eat more fiber”; and with good reason too. Daily intake of high fiber-rich foods isn’t just part of a balanced diet; it may actually lower your risk of death (based on a pooled analysis on 17 different studies conducted on 1 million people).
What is dietary fiber?
Dietary fiber, also called roughage, is the part of the plant that your body can’t digest so it passes through your digestive system and out your body fairly intact.
There are two types of dietary fiber. These are soluble and insoluble fiber. According to the Mayo Clinic, soluble fiber dissolves in water and forms a gel-like substance. Examples of foods rich in soluble fiber are oat bran, psyllium (a dietary supplement), peas, nuts, lentils, barley, apples and konjac flour (also called glucomannan). Insoluble fiber is the type that keeps you regular. Foods rich in dietary insoluble fiber include quinoa (2.8 grams of fiber for 100 grams, cooked), green leafy vegetables like kale (3 grams for 1 cup, cooked) and root vegetables like sweet potato (4 grams for 1 cup) and turnips (5 grams for 1 cup, cooked). Here are other foods rich in fiber:
|Foods||Portion Size||Fiber Content|
|Kidney beans (cooked)||1 cup||16 grams|
|Lentils (cooked)||1 cup||16 grams|
|White beans (cooked)||1 cup||19 grams|
|Raspberries (raw)||1 cup||8 grams|
|Blackberries||1 cup||8 grams|
|Whole-wheat bread||1 slice||2 grams|
|Whole-wheat spaghetti (cooked)||1 cup||6 grams|
|Spinach (cooked)||1 cup||4 grams|
|Collard greens (cooked)||1 cup||5 grams|
|Flaxseed||1 ounce||8 grams|
|Almonds||1 ounce||4 grams|
|Acorn Squash ( cooked)||1 cup||9 grams|
|Brussels Sprouts (cooked)||1 cup||6 grams|
|Banana||1 medium sized||3 grams|
|Figs (dried)||½ cup||8 grams|
|Avocado (raw)||½ fruit||9 grams|
How much fiber do you need in a day?
According to the Institute of Medicine, the recommended daily fiber intake for men ages 14-50 yrs. old is 38 grams per day and 25 grams per day for women ages 19-50 yrs. old. Men ages 50 and older need 30 grams per day and women 50 and older need 21 grams of fiber per day. However, the USDA's Center for Nutrition Policy and Promotion report that the average American is getting less than 50% of the recommended daily intake. And that’s a big problem. After all, it’s not difficult to meet the daily recommendation and it provides so many health benefits from preventing cancer to helping regulate blood sugar to weight control.
What are the health benefits of a high fiber diet?
There are many benefits to a high fiber diet. These are:
A high fiber diet keeps you regular. Dietary fiber softens and increases stool size making it easier to pass.
Fiber is crucial to bowel health and may prevent certain cancers. Think of soluble fiber as a “sponge” and insoluble fiber as a “broom” that helps keep your bowels healthy. A high fiber diet may help you prevent hemorrhoids from developing and it may even prevent certain cancers. Studies have demonstrated a reduced risk of colon cancers in people with a high fiber and whole-grain diet.
Fiber may help diabetic patients. A 2013 study in Brazil found that increased fiber intake improved “glycemic control”. This study and others like it highlight the potential of fiber supplementation as a secondary therapy for people with Type 2 Diabetes.
Fiber can help you lose weight and keep it from coming back. An analysis on studies conducted on fiber and weight control, satiety, and hunger found that “majority of studies indicate that an increase in either soluble or insoluble fiber intake increases postmeal satiety and decreases subsequent hunger”.
A specific soluble fiber supplement, glucomannan made from the konjac root, has been studied and found to help weight loss, reduce serum cholesterol and LDL cholesterol (low-density lipoprotein cholesterol).
Why you should take Simply Slender Full Caps
The main ingredient in Simply Slender Full Caps is Glucomannan which a soluble dietary fiber. There is 1 gram of dietary fiber for 3 capsules of Simply Slender Full Caps (about 4% your RDA of dietary fiber). Just take 3 capsules 30 or 40 minutes before a big meal with plenty of water. We recommend taking Simply Slender Full Caps twice a day.
Simply Slender Full Caps is a secret weapon for dieters looking to lose weight. One of Glucomannan more remarkable characteristic is its ability to absorb water and expand. It can expand more than twice its original size to take up space in the stomach and promotes early satiety – making you feel fuller earlier and for much longer. Plus, Simply Slender Full Caps is a great supplement to add if you’re just looking to supplement your fiber intake. Get started on Simply Slender Full Caps today and get all the benefits of fiber and more!
“Higher-Fiber Diet Linked to Lower Risk of Death.” - Scientific American
“How to add more fiber to your diet.” - Mayo Clinic, September 22, 2015
“Role of dietary fiber in colon cancer: an overview.” - The American Journal of Medicine, January 25, 1999
“Fiber intake and glycemic control in patients with type 2 diabetes mellitus: a systematic review with meta-Analysis of randomized controlled trials.” - Nutrition Reviews, December 2013
“Dietary fiber and breast cancer risk: a systematic review and meta-Analysis of prospective studies” - Annals of Oncology, 10 January 10, 2012
“Dietary Fiber Intake in Young Adults and Breast Cancer Risk.” - Pediatrics, 1 February 1, 2016
“The Food Supply and Dietary Fiber: Its Availability and Effect on Health.” - Center for Nutrition Policy and Promotion
“Dietary fiber and weight regulation.” - Nutrition Reviews, May 2001
“Soluble and Insoluble Fiber: What's the Difference?” - WebMD
“The Top Fiber-Rich Foods List.” - Today's Dietitian, July 2008
“Benefits of a High Fiber Diet” - Fiber Facts