Numeous studies have demonstrated the many healthy benefits of adding fiber to our diets. These include: preventing constipation, stabilizing blood sugar, promoting weight loss, preventing colon cancer, and improving bowel diseases, such as IBS, colitis, and diverticulitis. FIBER PROMOTES WEIGHT LOSS!!
Current scientific research confirms that fiber aids in weight loss in the following ways:
1) Fiber slows and decreases absorbtion of carbohydrates in the small bowel.
2) Fiber decreases the powerful appetite hormone, ghrelin, in the stomach.
3) Fiber improves brain signals to turn on teptin, a hormone that decreases appetite.
4) Fiber decreases absorption of some fatty acids (fats) in the small bowel, helping to suppress excessive insulin peaks.
5) Fiber causes more fatty acids and carbohydrates to go through to the colon where they cannot absorb and where they ferment and form butyrate.
6) Butyrate is a substance that protects the lining of the colon, prevents colon cancer, and heals the bowel in inflammatory diseases such as IBS, diverticulitis, and colitis.
There are two types of fiber, soluble and insoluble. Each has slightly different actions, but both are helpful. Using the proper amount of fiber is critical. You need a minimum of 20-30 grams per day. It is important to know the amounts in different foods, so check the labels! IMPORTANT!! 1) Get adequate fluids – 80 – 100 oz’s per day, 2) If you have not been in the habit of having fiber, gradually increase your usage over a period of 2 – 4 weeks.