Five Fat Fighting Fiber Foods (FFFFF)

I never really thought I'd be blogging about Fiber.  FIBER!  Seriously, isn't that for old people?  Sometimes I have to take a minute and remember that I'm the age my mom was when I thought of her as basically "done" because of her floating teeth-in-a-glass, Preparation H, hormonal changes and yes....Fiber bars.  Seriously, Fiber and dentures might as well be a two-fer special at Walgreens in my book.... at least that was until I realized I needed it.  The fiber that is.  Not the dentures. Fiber is something that comes in two forms:  Soluble and Insoluble.Soluble-fiber-foods
Soluble Fibers slow digestion, so it takes longer for your body to absorb sugar (glucose) from the foodsyou eat. This helps prevent quick spikes in your blood sugar levels -- an important part of managing diabetes. Soluble fibers also bind with fatty acids, flushing them out of the body and helping to lower LDL (bad) cholesterol. Insoluble fibers help hydrate and move waste through your intestines. Otherwise known as "Nature's laxative", insoluble fibers reduce constipation, lowers risk of diverticulitis, and can help with weight loss. Additionally, they are good for heart health and possibly immune function.
A study in the journal Obesity found that every ten-gram increase in subjects' consumption of soluble fiber over the course of 5 years was associated with a nearly 4% reduction in the accumulation of visceral fat, a type of belly fat linked to a host of health problems, including Type II Diabetes.  Soluble fiber can reduce the absorption of sugar and cholesterol (the bad kind) into the bloodstream. So what are some good things to eat to reduce your chances of high cholesterol and diabetes?

Here are my Top 5 recommended soluble fiber foods:

Black Beans (1 cup) = 4 grams of soluble fiber

Brussel sprouts (1/2 cup) = 3 grams of soluble fiber

Pear (medium) = 2 grams of soluble fiber

Prunes = 1/4 Cup = 1.5 grams soluble fiber

Oatmeal = 1 Cup = 1 gram soluble fiber

Here are some good examples of Insoluble Fiber foods

Insoluble-fiber-foods Note: If you are gluten intolerant or have Celiacs Disease, consult a physician and use caution when eating these foods. 1  



by Leslie

Leslie Maltz has been helping clients in the greater Los Angeles area get into shape with sports conditioning, lifestyle coaching, nutrition, weight loss and post-injury training since 1996. She is certified by the National Academy of Sports Medicine (NASM) as a Personal Trainer and Nutrition Expert and Performance Enhancement Specialist.