I have been dieting for about 30 years and have tried them all! Starvation, weight watchers, Adkins, cabbage soup diet, diet pills and more….you name it I have tried it.
I like food…eating and cooking, but when my doctor said I have to lower my cholesterol and lose weight I decided that what if I take a look at some of my past diet experiences and come up with my own.
Some of the benefits of a high-fiber diet:
Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool.
Lowers your risk of digestive conditions. A high-fiber diet may lower your risk of specific disorders, such as hemorrhoids, irritable bowel syndrome and the development of small pouches in your colon (diverticula’s disease).
Lowers blood cholesterol levels.
Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels.
Controls blood sugar levels. Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes, can help improve blood sugar levels. A high-fiber diet may also reduce the risk of developing type 2 diabetes.
Aids in weight loss.
High-fiber foods generally require more chewing time, which gives your body time to register when you’re no longer hungry, so you’re less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy dense,” which means they have fewer calories for the same volume of food.
It’s now easier then ever to incorporate fiber into your diet. One of my favorite items is Fiber one cereal products.
Incorporating beans into your diet can add fiber and save you money.
Beans are not only high in fiber, but also a good source of protein.
Here is one of my favorite recipes for beans:
Three cans of any kind of beans. (i like black, navy, and garbanzo)
One lb of low fat ground turkey.
One large onion chopped.
One can of chicken broth.
One can of diced tomatoes.
One package of taco seasoning.
One package of dry ranch dip mix.
One bag of frozen super-sweet corn.
Brown turkey and onion draining off any fat.
Add beans, tomatoes, chicken broth, taco seasoning, ranch mix, corn, and enough water so everything is covered. I simmer it for about an hour.
I serve it with whole grain rotini pasta for a very hearty soup. My kids like to add shredded cheddar cheese on top.
* It is recommended that men age 50 and younger consume at least 38 grams of fiber per day, while women age 50 and younger should consume at least 25 grams per day.
* Easy does it—Increase fiber intake slowly to avoid unpleasant side effects.
* Stay hydrated—Be sure to drink adequate water when eating a high fiber diet.
Avoid food products made with processed grains, such as white flour or white rice, as they contain minimal fiber content.