Cathy, a former patient, once asked me if there was ONE thing she could do to speed up her weight loss, what would I suggest?
I encouraged, “Consume fiber.” I also advised her to drink plenty of water as well, especially as she gradually increased her fiber content to about 20 -30 grams per day, the recommended amount.
Fiber does so much to foster good health and here’s why:
In order to absorb nutrients from the food you consume, it must be broken down by enzymes which are primarily absorbed through the small intestine. You must have a pretty clean system to begin with, so you can absorb those nutrients faster and jump-starting your metabolism.
Consider this illustration; if you have a garbage disposal in your home and nonchalantly threw scraps of food particles into it but never turned it on, what would happen? It would build up, attract bugs and start to smell right? And then when you finally did turn it on, it would start grinding so slowly and might even stop if it’s too clogged. Then you would have to snake the trapped particles or use something to unclog it.
This describes how our body system works as well. When one consumes mainly meat, fats, junk food and low fiber foods the intestines get clogged. It’s harder to move those foods through the colon because food just kinda sits there. Since your body can’t absorb nutrients which are vital to life, it nags you to eat more food to search for those needed nutrients, thus you eat more calories but absorb fewer nutrients.
Strive to eat more fiber and keep your entire system working on less!
God told Adam in Genesis 1:29 “I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.”
Fiber is only found in fruits, vegetables and whole grains. Sorry, no matter how tough that piece of meat is, there is no fiber in the content of it. Neither is there in fats, even good fats. (Besides, men weren’t meat eaters until after the flood.)
There are two kinds of fiber, soluble and insoluble. Sometimes fruits, vegetables and whole grains include combinations of both. Soluble fiber turns into a gel and helps lower your cholesterol. Think apples, oranges, pears, beans and oats, which are excellent sources of soluble fiber. Soluble fiber keeps their blood sugar levels steady so it’s easier to stand up to temptations. It also reduces the treacherous LDL cholesterol! Think of it as Liquid Plumr.
Insoluble fiber stays intact, it doesn’t break up as it travels through your system. Think corn which basically exits intact. Insoluble fiber draws water into the intestines, making stools bulkier and easier to pass. It’s like Roto-Rooter.
If you ever dropped pizza crust or a piece of bread into the sink and watched it swell as water touched it, that’s what happens to fiber in your system. Fiber expands, creating a feeling of fullness.
There are seven forms of fiber: pectin, bran, cellulose, hemicellulose, lignin, guns and mucilage. I won’t bore you with all the details. Rest assured though, if you eat 60% of your daily calorie intake containing fruits, vegetables and whole grains, you’ll reduce your risk of colon cancer, heart disease, constipation, obesity, hemorrhoids and many other diseases. Remember, a man reaps what he sows, so strive to eat healthier!
Warning: Increase fiber gradually. Excessive fiber intake may decrease the absorption of zinc, iron and calcium as well as promoting more gas. Take vitamin and mineral supplements separately from fiber.