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The average person needs 25-30 g of fiber a day. Most people only get a small portion of that… Why should you bother with fiber? Foods higher in fiber will make you fill more full for longer. Since obesity is the most common form of malnutrition & is a factor in the two major causes of death - heart disease & cancers, any food that helps people limit calories is desirable. Additionally, fiber slows digestion & absorption so that glucose (sugar) in food enters the bloodstream more slowly, which keeps blood sugar on a more even level.

When foods are processed, fiber is often removed. Foods made from white flour (bleached or unbleached) are poor sources of fiber, including white breads, pizza crusts, & regular pasta. In general, foods that are less processed are higher in fiber.

How can you get more fiber in your diet? Eat wholegrain cereals & breads, legumes, fruits, vegetables & nuts. There is more. Try seasonal fruit such as peaches & pears (with the skin), chick peas, kale, & wholegrain cereals. For breakfast Nature’s Path Optimum Power Cereal which contains a whopping 10 g of fiber per 3/4 cup! Serve it with sliced peaches (skins left on) or berries for an extra fiber boost!

At lunch eat your sandwich with multigrain bread & lots of fresh dark leafy green lettuce. At dinner add a fiber boost with a fresh salad & a wholegrain such as brown basmati rice. Eating more vegetables, fruits, legumes, & whole grains can really boost the fiber content in your diet, keep you full & help you lose weight.

Melissa West is a lifestyle coach who specializes in helping her clients with weight loss. For lots more information check out her website at http://www.melissawest.com

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