Making sure you are consuming enough fiber in your daily routine does not sound as appealing as making sure you are getting the proper amount of protein, however it is equally important.
Fiber is the part of the consumed food that cannot be broken down by the body. Unlike the sugars, proteins, and carbohydrates, fiber is left to pass through the body. It comes in two varieties – soluble and insoluble. Foods that have soluble fiber are turned into a liquid within the body. Insoluble, does not turn into a liquid, but stays intact.
This is important because fiber ensures that what you have consumed is moved through the body quickly.
When someone is not consuming the proper amounts of fiber in their system, they don’t move things along as quickly as they need to, and as a result gain weight.
The amount of fiber you need depends on your age and your gender, however it is safe to plan for around 20-25 grams for women and 30-38 grams for men each day.
According to Ann Louise Gittleman, most Americans consume around 12 grams of fiber a day (18).
It is important that we are consuming the proper amount of fiber each day, because if we are not, in addition to the weight gain, our bodies will not be able to move toxins and waste from our systems and in turn those toxins put a great tax on our liver.
One of the best ways I have been able to improve my fiber intake is to follow what Gittleman recommends in her book.
That is to take a table spoon of ground flaxseed and mix into my food or drink twice a day. I know, mixing it in your drink is very hard to deal with at first, but it does make a noticeable difference in your bodies ability to process food quickly. Gittleman specifically recommends mixing a tablespoon into an 8 ounce glass of water and putting an ounce of pure cranberry juice. Drinking this in the morning and in the evening will help keep the fiber in your system as well keeping the body processing things efficiently.
Photo Credit – www.healthination.com