Challenge Tip: Eat More Fiber
"You will never always be motivated, so you must learn to be disciplined."
Eat more fiber. Many of us associate fiber with digestive health; however, eating foods high in dietary fiber can do so much more than keep you regular. It can boost your immune system and overall health, and improve how you look and feel.
Did you know?
Fiber is the part of plant-based foods (grains, fruits, vegetables, nuts, and beans) that the body can’t break down. It passes through the body undigested, keeping your digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body. The more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed. So the more refined, or “whiter,” the grain-based food, the lower the fiber.
Fiber comes in two varieties: insoluble and soluble.
Insoluble fiber does not dissolve in water. It is the bulky fiber that helps to prevent constipation, and is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes.
Soluble fiber dissolves in water and helps control blood sugar levels and reduce cholesterol. Good sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears.
The problem is that the typical American diet is anything but high in fiber. “White” grain is the American mode of operation: we eat a muffin or bagel made with white flour in the morning, have our hamburger on a white bun, and then have white rice with our dinner.
To get some fiber into almost every meal takes a little effort. Here are three tips:
Eat plenty of fruits and vegetables. Just eating five servings a day of fruits and vegetables will get you to about 10 or more grams of fiber, depending on your choices.
Include some beans and bean products in your diet. A half-cup of cooked beans will add from 4 to 8 grams of fiber to your day.
Switch to whole grains every single possible way (buns, rolls, bread, tortillas, pasta, crackers, etc).
THE HEALTH BENEFITS
Fiber keeps you full, improves health, and aids weight loss. It can lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, and help you lose weight. It may even help prevent colon cancer. Some other benefits include:
Digestive health. Fiber can help relieve and prevent both constipation and diarrhea. Eating plenty of fiber can also reduce your risk for hemorrhoids, gallstones, kidney stones, and provide some relief for irritable bowel syndrome (IBS). It may help to lower gastric acid and reduce your risk for gastroesophageal reflux disorder (GERD) and ulcers.
Diabetes. A diet high in fiber—particularly insoluble fiber from cereals—can lower your risk for type 2 diabetes. If you already have diabetes, eating soluble fiber can slow the absorption of sugar and improve your blood sugar levels.
Cancer. It can help prevent colorectal cancer, although the evidence is not yet conclusive. Diets rich in high-fiber foods are also linked to a lower risk for other common digestive system cancers, including stomach, mouth, and pharynx.
Skin health. When yeast and fungus are excreted through the skin, they can trigger outbreaks or acne. Eating fiber, especially psyllium husk (a type of plant seed), can flush toxins out of your body, improving the health and appearance of your skin.
Heart health. Fiber can also help to lower blood pressure, reduce inflammation, improve levels of HDL (good) cholesterol, and shed excess weight around the abdomen.
Weight Loss. As well as aiding digestion and preventing constipation, fiber adds bulk to your diet, a key factor in both losing weight and maintaining a healthy weight.
EVERYTHING IN MODERATION
However, be careful about eating a lot of fiber at once. Overdoing it can cause gas, bloating, diarrhea, and abdominal cramps as your gut bacteria try to process all the new fiber. These problems go away after a while as your digestive system gets used to the higher fiber levels, but you can avoid them by adding extra fiber gradually to your diet. For example, try to add just one more serving of a high-fiber food to your daily diet for a week, then see how your body feels. Give yourself another week, if needed. If everything is okay, add another daily serving for a week. Continue this pattern until you reach your daily quota of fiber.
Also, make sure to drink plenty of fluids each day—about 16 ounces of water, four times a day. Increasing the water you drink can help fiber pass through your digestive system and avoid stomach distress.
How Much Fiber Do You Need?
Weekly Tips for Meal Plan Members:
If you are trying to gain, carbs like sweet potatoes, quinoa and black beans are good carbs that will add bulk to your diet. Eat them daily and you will see the results.
Fiber can also aid in weight loss. Incorporating a healthy carb daily will make you feel full longer and are lower in calories.
Weekly Tips for Workout Guide Members:
Work on Muscle Mind Connection (MMC). The key to growth (especially at home) is to engage the muscles you are trying to work. Close your eyes, no weight and do slow controlled movements. Feel which body part you are working.
Focus on your mental health as this challenge comes to an end. Even if take a nice walk in the morning to clear your mind, take some time to stretch or go for a swim. Choose a low-impact activity that will allow you to clear your mind and that you may find therapeutic.
