weight & fitness

Get fit with fiber!

It’s a safe bet that adding more fiber to your life would be a sound choice, considering that most Americans do not come close to getting the recommended amounts of fiber in their daily diet.

Daily fiber goals should be 38 grams for men and 25 grams for women, according to Kristi Veltkamp, a registered dietitian with the Spectrum Health medical system in Michigan.

If your fitness goals include lightening the number on the bathroom scale, then fiber can lend a hand. Increasing your fiber intake improves satiety, since fiber takes longer to break down and thus contributes to a feeling of fullness. And foods high in fiber are typically low in calories.

“Fiber’s slow breakdown helps regulate blood sugar levels—meaning you’ll have more consistent energy levels throughout the day, which is a great benefit for those wanting to lose weight because they’ll be more active spontaneously while having more energy for their workouts,” said certified personal trainer Erin Mahoney.

That’s not all: Counting fiber (instead of calories) can inadvertently cause weight loss. “For example, if you’re counting and hitting your fiber needs, you’re probably eating foods lower in calories and feeling fuller longer,” Mahoney said. ●

More Fiber Benefits

There are other important reasons to focus on fiber. Fiber contributes to a wellrunning GI system, which in turn means that your body is breaking down and absorbing vitamins, minerals, and other essential nutrients.

Supporting the good bacteria living in your gut represents yet another fiber perk. As Veltkamp sums it up: “These good bacteria help to digest our food, absorb nutrients, and can also improve brain health and immune function. Thinking clearly and not being sick goes a long way toward improving your exercise performance!”

Fast Fact: Where to Find Fiber

Soluble fiber (lowers cholesterol and blood sugar): apples, citrus fruits, oats, carrots, potatoes, psyllium supplements Insoluble fiber (regulates elimination): whole grains, leafy greens, avocados, nuts, seeds

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Powered by lupini beans and whole food ingredients. Full of flavor. Supplies 9-10 grams of protein + one third of your daily fiber. Vegan and gluten free. Teeccino Roasted Herbal Tea Dandelion Dark Roast

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KOS Organic Inulin Powder

Excellent source of prebiotic fiber known to nourish vital gut flora.* May control appetite by stimulating appetitesuppressing hormones, increasing feelings of fullness.* Aids constipation.* Natural Renewals My Moss Elderberry

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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.