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Bulk Up to Slim Down

http://blog.drdavidwilliams.com/blog/digestive-health-guidance/bulk-up-to-slim-down

One simple way to help you lose excess weight is to increase your intake of dietary fiber.

In the 1980s, the big “discovery” was the importance of fiber in the diet. There were dozens of reports explaining how high-fiber diets could prevent heart disease, colon cancer, and dozens of other problems.

For a while, high-fiber diets were all the rage. For reasons unknown to me, they fell out of favor. If you want to lose weight or maintain a proper weight, a diet rich in fiber can help.

There are two kinds of fiber in food—soluble and insoluble. In a nutshell, insoluble fiber doesn’t dissolve in water and is considered “roughage.” It swells and softens the stool, and it also scrubs and stimulates the intestines as it passes through. It helps protect against constipation, cancer, and the formation of pockets and inflammation in the colon.

On the other hand, soluble fiber dissolves in water and forms sticky gums and gels. A good example is much of the fiber found in oats. Soluble fibers tend to absorb certain compounds like toxins, bile acids, cholesterol, et cetera. They also slow the digestion of food, which improves insulin regulation and helps prevent diabetes.

The top sources of fiber include fruits and vegetables (with the skins left on when possible), beans, and whole grains. Stay away from such refined foods as white flour, cream of wheat, oat flour, cornstarch, and white rice—all of which are low in fiber.

From a dietary standpoint, high-fiber foods are very versatile. Some, like beans, can be the main course, while others, such as fruit, popcorn, and raw vegetables, make excellent snacks. High-fiber foods generally are very low in fat and are made up mostly of high-quality proteins and complex carbohydrates. The fiber itself has no calories, yet provides bulk and a sense of fullness.

PLUS, heres one more benefit, fiber isn’t the cure for obesity but a high-fiber diet with proper nutrition can definitely help you lose weight.

Now its your turn: Whats your favorite fiber-rich food?

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