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Eating Fibre Can Help Your Weight Loss Regime



While portion control should be the greatest tool in your arsenal when it comes to your diet in the bid to lose weight and keep it off, fibre could also give you an edge. Along with providing myriad health benefits, dietary fibre can help you control hunger and lose weight.

According to Leslie Bonci, MPH, RD, director of sports-medicine nutrition at the University of Pittsburgh Medical Center, fibre has aids weight lose in two ways.

"First is the chew factor. Foods that have fibre take longer to eat.” She said.

"Second, foods that have fibre take a little longer to empty from the digestive tract, so you feel fuller longer," adds Bonci, a spokesperson for the American Dietetic Association and author of the ADA's Guide to Better Digestion (2003).

"Third, foods that have soluble fibre, such as oatmeal and mature beans, help stabilize blood sugar over the day, so you don't feel as hungry," she explains.

So it seems to makes that having dietary fibre as a means to control your weight, more especially as it helps prevent cancer, heart disease, diabetes and other health problems. People complain a lot about flatulence. For most people, the frequent gastric distress will go away.

The american Institute of Medicine recommends dietary fibre intake for adults aged 50 and younger of 38 grams for men and 25 grams for women, and for men and women older than 50, an intake of 30 and 21 grams, respectively. Below we have listed some foods that you can have to increase your dietary fibre intakes.

 

Food

Serving size

Fibre grams

CEREALS

Fibre One

1/2 cup

14

All-Bran

1/2 cup

10

Bran Flakes

1 cup

7

Shredded Wheat

1 cup

6

Oatmeal (cooked)

1 cup

4

VEGETABLES

Spinach (cooked)

1 cup

4

Broccoli

1/2 cup

3

Carrots

1 medium

2

Brussels sprouts

1/2 cup

2

Green beans

1/2 cup

2

BAKED GOODS

Whole-wheat bread

1 slice

3

Bran muffin

1

2

Rye bread

1 slice

2

Rice cakes

2

1

LEGUMES (cooked)

Lentils

1/2 cup

8

Kidney beans

1/2 cup

6

Lima beans

1/2 cup

6

Baked beans (canned)*

1/2 cup

5

Green peas

1/2 cup

4

GRAINS (cooked)

Barley

1 cup

9

Wheat bran, dry

1/4 cup

6

Spaghetti, whole wheat

1 cup

4

Brown rice

1 cup

4

FRUIT

Pear (with skin)

1 medium

6

Apple (with skin)

1 medium

4

Strawberries (fresh)

1 cup

4

Banana

1 medium

3

Orange

1 medium

3

NUTS AND SEEDS

Peanuts, dry roasted

1/4 cup

3

Walnuts

1/4 cup

2

Popcorn

1 cup

1

Peanuts

10

1

Dietary Fibre Content Courtesy of Mayo Clinic 


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