With all the gimmicks and fad diets available to improve health it is easy to overlook the basics. One of the most important strategies in preventing disease and losing weight is to simply eat 20 to 30 grams of fiber a day.
Fiber cannot be digested by human enzymes. However, its indigestibility is its health asset, as it scrubs out the intestines and carries out toxins upon excretion. Increasing both soluble and insoluble fiber in the diet will produce bulky, soft stools. Of the two types of fiber, soluble fiber works to ease digestion. It is found in oats, beans, and fruit – foods that dissolve in water forming a gel. Insoluble fiber – mainly found in vegetables and whole grains – does not dissolve in water. It passes through the gastrointestinal tract relatively intact, which increases stool bulk and promotes the transit of waste.
Fiber’s benefits range from disease prevention to weight loss. Diseases that can be managed or prevented with an intake of fiber include colorectal cancer, hypertension, diabetes, heart disease, diverticulosis, and irritable bowel syndrome. Eat your daily dose and benefit as described below.
Fiber helps to detoxify the body:
physically sweeps the colon clean
binds and eliminates toxins
binds and eliminates hormones via gastrointestinal tract
increases the frequency and quality of stools (transit time)
Fiber has a beneficial effect on weight loss:
slows down digestion and absorption in the gastrointestinal tract, which in turn normalizes blood sugar levels.
fills your stomach, making you feel full with less calories
oligosaccharides found in some fibers support healthy beneficial bacteria (learn more about probiotics and weight loss here)
Fiber supports a healthy gastrointestinal tract:
stimulates peristalsis, which builds stronger colon muscles
promotes production of butyric acid which supports intestinal cell wall lining
If you find it difficult to incorporate more fruits, vegetables, and whole grains into your diet, invest in a fiber supplement. Stop by at Dr. Klimenko’s office to pick up a bottle of the best fiber on the market. Slim Fiber gives you all the benefits of soluble and insoluble fiver in one bottle while helping to increase fat burning.
Whether your goal is to lose weight, improve digestion, or prevent disease, make fiber a part of your daily regimen.
Dr. Klimenko's mission is to promote optimal health in her patients, using a blend of conventional Western medicine and alternative treatments such as acupuncture and homeopathy. When treating a medical problem, she identifies the core issue and addresses it using whichever treatments are most effective, treating not only the symptoms of disease but the underlying cause.
Dr. Klimenko is board certified in internal medicine and licensed in medical acupuncture and homeopathy. She also has a special interest in the performance of noninvasive cosmetic procedures such as Botox and dermal filler injections. With this new addition to her practice, she offers a unique blend of conventional, alternative and aesthetic medicine tools to help her clients receive well-rounded treatment in anti-aging medicine.