n o u r i s h

Fill Up On Fiber and Curb Food Cravings!!

28 Jun 2010 Leave a Comment

by Christine Scarcello in Nutrition Tags: Cancer Prevention, Digestive Health, Insoluble Fiber, Soluble Fiber

If you’ve found yourself craving food more often than usual, or feeling hungry right after you eat, take a look at the amount of fiber you’re eating during the day. Chances are you’re not eating enough! While fiber isn’t really a macro- or micronutrient, and while it actually isn’t even digested or absorbed by the body, it is still a very important component of a healthy diet.

Fiber not only functions as a way to fill you up and make you feel fuller for longer, but it also has many amazing health benefits. Some of these many benefits include: improving gastrointestinal health and function, improving glucose tolerance and insulin response, decreasing LDL and cardiovascular disease risk factors, and reducing the risk of some cancers.

There are two types of fiber that you can eat, each with different functions in the body. These two types are Insoluble and Soluble fiber. Insoluble fiber helps move bulk through the intestines and promotes better digestive health. It is also linked to reducing the risk of colon cancer. Insoluble fiber is found in the skin of fruits and root vegetables, whole wheat products, nuts and seeds, and vegetables like green beans and spinach. Soluble fiber is the fiber that you may have heard can reduce your LDL cholesterol. It does this by binding with fatty acids and decreasing the amount of lipids absorbed in the bloodstream. It also can slow the absorption and release of sugar, which helps to regulate blood sugar. Sources of soluble fiber include oat bran, dried beans, nuts, flax seed, psyllium husk, apples, and carrots.

Both types of fiber are important for filling you up and suppressing food cravings in a healthy way. Recommendations on fiber consumption vary with age and gender, but men under age fifty should consume 38 grams of fiber per day, while women of the same age should consume 25 grams of fiber per day. Individuals should vary their sources of fiber and eat a variety of fiber-rich foods for the most benefits. While grocery shopping, remember that in order for a food to be labeled “high in fiber” it must contain 5 grams of fiber or more.

Great sources of fiber include fruits, vegetables, nuts and seeds, cereal and grain products, and beans. The following foods are the highest sources of fiber from each food group, and include raspberries, blackberries, pears, guava, apples, Brussels sprouts, carrots, peas, artichokes, baked beans, chickpeas, lentils, Lima beans, All-Bran/high fiber cereals, brown rice, whole wheat pasta, oatmeal, pecans, almonds, pistachios, Brazil nuts, and sunflower seeds.

Start curbing your cravings today by filling up on more fiber! By increasing satiety after eating, you’ll feel fuller for longer. Here are some easy ways to sneak more fiber into your diet:

-Add fresh raspberries or blackberries to a high-fiber cereal or raisins to oatmeal in the morning.

-Bring raw carrots and broccoli with hummus to work instead of going to the vending machine .

-Snack on an apple with peanut butter for a sweet yet filling snack.

-Toss in high-fiber add-ons to your favorite salad: almonds, sunflower seeds, dried cranberries, chickpeas, shredded carrots, or pecans.

-Make a delicious high-fiber snack mix for when you’re on-the-go. Combine your favorite nuts with raisins, a handful of high-fiber cereal, and chocolate covered soy nuts.

-Replace regular pasta or white rice with whole wheat pasta and brown rice, which are delicious fiber-rich alternatives.