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Weight Loss Fiber Diet

Article by Sky Taylor, Diet Bites | Previous Page

Most Weight Loss Plans Lack Dietary Fiber

Fiber supplements can present serious health risks for some individuals, particularly the group that uses them most - the elderly.

And for the consumer who has difficulty in swallowing, the choking hazards risk is alarming.

But in the New Millennium of Health these over the counter fiber products have become a benchmark for a healthier diet, even in individuals of all ages.

The marketing pitch is generally build around a solid foundation: when the system of the body gets rid of waste and toxins, it feels better and may even produce weight loss after it's unplugged.

The Human Body's Efficiency is Far Superior to Dietary Fiber Supplements

While an efficient digestive system makes the body feel better, use of an OTC fiber remedy isn't going to produce a significant amount of weight loss results.

If the individual has fifty pounds to lose, that amount of overage is not directly related to the inability to efficiently empty the gut. However, constipation can be responsible for registering  a few ‘false’ pounds on your weight scales – as well as 'true' pounds.

Dietary Fiber, Sluggish Metabolism

A sluggish digestive system often indicates a sluggish metabolism which may impact both weight gain and weight loss.

So while it's vital to works towards a more efficient digestive system - in all areas from preventing acid reflux to reducing heartburn, to achieving a well-performing gut, there are smarter ways to improve health which embrace natural remedies rather than commercialized products that can produce harsh side effects in the body.

Health Risks Associated With Dietary Fiber Supplements

And oh those side effects - and some can be significant, including:

- abdominal pain, pressure and discomfort

- bloating and gas, at times excessive

- choking risk if the product becomes lodged in the esophagus

Natural Remedies for Improving the Performance of the Digestive System

- consuming adequate amounts of fluids in the daily diet;

- getting sufficient activity into the daily schedule; a dormant body equals a stagnant digestive system, circulatory system and a sluggish metabolic rate, which naturally stalls weight loss;

- incorporating natural foods into the daily diet that are rich sources of dietary fiber

Commercial advertisements lead us to believe that we would have to consume a vast amount of foods rich in dietary fiber in order to reach our adequate daily intake. And it just isn't so. The ads typically show both men and women forcing natural foods into their body, as if they are exhausted from having to eat so much food in order to reach their recommended dietary fiber intake.

Recommended Daily Allowance (RDA) for Dietary Fiber

Adult Males age 19 to 50: 38 grams per day
Adult Males age 50 and above: 30 grams per day

Adult Women age 19 to 50: 25 grams per day
Adult Women age 50 and above: 21 grams per day

Children age 1 to 3: 19 grams per day
Children age 4 to 8: 25 grams per day

Young Males age 9 to 13: 31 grams per day
Males age 14 to 18: 38 grams per day

Young Females age 9 to 13: 26 grams per day
Females age 14 to 18: 26 grams per day

Pregnancy, all ages: 28 grams per day; lactating, all ages: 29 grams per day

Natural Foods Rich in Dietary Fiber Content

Oat bran, raw - one cup contains 14.5 grams; enjoying fiber-rich cereals for breakfast such as oatmeal can assist in meeting your daily requirements, quite easily with just one serving. If you're female - you can enjoy a cup of cooked beans for lunch or dinner and you will have exceeded your RDA.

More foods and their content of fiber grams:

Pearled Barley, one cup uncooked contains 31.2 dietary fiber grams; one cup cooked contains 6.0 grams.
Navy Beans, one cup boiled contains 19.1 dietary fiber grams. Peas, one cup boiled contains 16.3 grams; most types of peas, beans and lentils contain around 15 grams per cooked cup.

Like chocolate? Then here is an odd one to ponder; one cup of semisweet chocolate contains 9.9 grams.

A raw Asian pear contains about 10 fiber grams while a cup of fresh raspberries contains 8 grams. One cup of blackberries contains 7.6 grams and one cup of canned pumpkin, 7.1 grams.

If you like spinach, one cup of cooked contains 7 grams. Brussels sprouts? 6.4 grams per cup.

If you like pasta, one cup of whole-wheat spaghetti contains 6.3 fiber grams. Add tomato sauce and the content rises.

Health Benefits & Functions of Dietary Fiber in the Daily Diet

- reduces the risk of coronary heart disease

- assists in maintaining normal blood glucose levels

- reduces bad cholesterol

- assists in ridding waste from the body

- Diets rich in natural fiber can assist with weight loss as the body takes more time to process fiber-rich food sources leaving the dieter feeling full for longer while the body is at work; and fiber can assist in sweeping the gut clean in an efficient manner.

In Summary

Until you meet with your doctor about adjusting the fiber in your daily diet, rather than other the counter remedies and fiber supplements for occasional or even ongoing digestive issues, try reaching for natural fiber found in oats, fruits, dried fruits, nuts, lentils, spinach, whole grains and beans.

Significant strides have been made to conquer constipation, IBS and other digestive hot spots - and many prescription medications come with minimal risk. Over the counter fiber remedies do not offer a permanent solution - but your doctor may be able to accomplish such. Continue


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