Roughage or FIBER is a carbohydrate found only in plant foods such as grains, fruits and vegetables. What makes fiber unique among carbs is that it can't be digested. It passes through your body unchanged. You eat it then you excrete it!
Believe it or not, fiber is just as important to good health as any other nutrient you can name. It keeps your digestive system healthy by preventing constipation. It can lower your cholesterol, help control your blood sugar and soothe the symptoms of irritable bowel syndrome or spastic colon. Some research even suggests that fiber helps fight certain types of cancer. Not bad for something that brings no nutrients to the body!
All foods that are high in fiber contain two different types of fiber: soluble or non-soluble. If you naturally eat a lot of different high fiber foods you will be getting plenty of both. Fiber has the added benefit of making you feel full and satisfied after a meal, reducing the risk of overeating.
Insoluble fiber: This type of fiber does not dissolve in water or body fluids. What it does is help move food through your system. Insoluble fiber keeps you “regular” and can also help your body fight off digestive tract diseases such as diverticulosis and colon cancer. Examples of insoluble fibers are: Wheat Bran, Cracked Wheat,Whole Grains,Legumes, Vegetables, Fruit.
Soluble fiber:This type of fiber dissolves in liquids and body fluids. When this happens it forms a gel that helps to regulate the absorption of both carbohydrate and fats. Examples of soluble fibers are: Legumes, Oats, Barley and Fruit. The most famous of all fibers is probably oat bran because of it's remarkable ability to lower cholesterol.
The recommended range for an individuals daily fiber requirements is between 20-35 grams per day, but really is determined by each individual. If you think that you need more fiber in your diet be sure to add just a little each day until you feel it's effectiveness. If you add too much too - fast you may be unpleasantly surprised! Too much fiber in your diet can cause unpleasant and painful cramping, bloating and diarrhea. If you think you have too much fiber in your diet, be sure to reduce it by only a little bit each day and be sure to drink plenty of fluids each day. Fiber soaks up fluids like a sponge and if there isn't enough extra water to move everything through, you'll find yourself uncomfortably”bottled up”.
If you're ready to do something that is beneficial and more effective than your current weight loss plan and general diet then the Strip That Fat is the plan for you. It's not a fad, and it's not a rapid weight loss gimmick.
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