Slimming Down for Summer with Fabulous Fiber

Summer is fast approaching, and now more than ever women are looking for ways to watch their figures. With all the special diets available—low-carb, high-protein, and low-fat—many have forgotten to include one of the most important food ingredients: fiber.

In a study conducted at Tufts University, researchers examined dietary variables of 4539 subjects aged 20 to 59 years in comparison with body mass index (BMI), a common measurement of height to weight used to assess overweight and obesity.

Of the subjects, only approximately 5% reported consuming the Adequate Intake of fiber (based on the established dietary reference intake of 3.0/MJ for a 2000 calorie a day diet). In women—but not men in this one particular study—fiber intake density and it’s interaction with energy percentage from fat was associated with BMI.

Researchers concluded, “Weight control advice for US women should place greater emphasis on consumption of fiber.”

In addition to helping with weight loss, fiber has also been shown to be beneficial for:

Cholesterol levels

Heart disease risk

Diabetes/insulin resistance

Intestinal irregularity

Diverticulosis prevention

Prevention of some types of cancer

Simple tips for slimming down:

Consume a fiber-rich, hot or cold cereal for breakfast

Switch from white flour breads to whole grain breads

Switch from white rice to brown or wild rice

Add fruits, vegetables, and nuts to your list of snack foods

Add beans to your soups and salads

Take a daily fiber supplement

Ask your doctor before changing your diet. This is especially important if you are taking medication or have a health condition.

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