Curb Appetite Naturally

In one of the studies, these remarkable results reflected only the difference in eating whole wheat bread instead of white – a pretty simple variation.  And increasing the fiber in your diet has so many other benefits. It helps your colon: prevents & treats constipation, lowers your risk of hemorrhoids, helps to prevent diverticulosis and will decrease the risk of complications if you have it, helps control blood sugar levels, & may even reduce the onset of bowel cancer. 

 

Another added benefit – high-fiber foods usually require more chewing time, giving the body time to detect when it’s actually full. Furthermore, consuming fiber with sufficient fluid intake will make you feel fuller, making a high-fiber diet  an effective and powerful weight loss tool.

 

Top Four Diets.  What's yours?                      

 

So, here you go. The only way to get fiber is to eat food from plant sources. If you’re someone who likes to count (calories, fat grams, fiber grams), woman should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day. If you don’t care about the grams and just want to get the benefits, here’s a great list of high-fiber foods: fruits, vegetables, whole grains (& whole wheat flour & wheat bran breads & cereals), legumes, flax seed, (beans, broccoli, peanuts…), nuts, and seeds. Yes, there’s soluble & insoluble fiber, but you need both and if you eat a variety of these plant foods daily, you’ll be on the fight path. And limit the dried fruits. They are usually higher in calories and have less water than fresh fruits.

 

 

High-fiber foods are good for your health. But be mindful starting out. Adding too much fiber too quickly can cause gas, bloating & cramping. Increase fiber gradually over a few weeks. This allows the natural bacteria in your digestive system to properly adjust to the diet change.