Tip # 1: Don’t Neglect that Fiber

Why: Various studies have found that people who consume more fiber are less prone to adding on weight overtime. Consuming fiber-rich foods will  keep you full longer. Hence, less susceptible to overeating ….makes sense right? As well, fiber has a lot of health benefits, but as I’m not a doctor, I will not elaborate…lol.

How much: “Women aged 19 to 50 are advised to get 25 grams of fibre each day; men require 38 grams. As we get older and our calorie intake decreases, we need less fibre. After 50, women should aim for 21 grams, and men, 30 grams” (Globe & Mail article)

Some examples: 100% whole grain bread (not whole wheat), whole grain cereals, brown rice, beans, lentils, whole wheat pasta, Raspberries and oats etc.

A study from Havard found that:

“Boosting your fibre intake may prevent unwanted pounds from creeping on as you age. A study from Harvard Medical School   that followed 74,000 middle-aged women found that regardless of initial fibre intake, all women tended to gain weight over the 12-year study. But those who increased their fibre during the study period were half as likely to become obese. A daily increase of 12 grams of fibre – the amount found in ½ cup of 100-per-cent bran cereal – was linked with eight pounds less weight gain” (CTV news article)




Disclaimer: ***All information provided on this blog is provided as general information only. Please consult your physician or other qualified health care provider before beginning an exercise and nutrition program.****



2 Responses to Tip # 1: Don’t Neglect that Fiber

  1. Soni says:

    Just wanted to add that although fiber is good for you it should be consumed it little amounts….you shouldn’t go ahead and consume loads of fiber at once as this can produce unwanted side effects, i.e. bloating, gas, etc. You are advised to add this into your diet slowly…

  2. Virginia says:

    You are absolutely right Soni; thanks for mentioning this. As well, drinking more water may help with any side effects. Above I mentioned the daily fiber recommendations for adults. We also have to keep in mind that fiber has tremendous health benefits and I found a great article on the University of Maryland Medical Center website stating the benefits. You gotta check it out; It’s extremely informative. But yea…too much of anything is bad so, small amounts :). Thanks Soni!

    Link to article: http://www.umm.edu/altmed/articles/fiber-000303.htm

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