Control your hunger
with dietary fiber!

Imagine this. You take some fiber supplements 30 to 60 minutes before eating. Drink one to two glasses of water. Fiber expands in your stomach and absorbs oil fats from your meal. This can help reduce or even prevent absorption of oil and dietary fats into your body. And you feel fuller after your meal. Isn’t that better for you?

Combine this with protein to have better control over your hunger and cravings. Your hunger interval may even be longer. You may well be on your way to a smaller waistline. You're a sure winner!

Info bits: World Health Organization reported that intake of dietary fiber – either from foods or nutritional supplements – reduced hunger, increase satiety, and decreased food intake.

Remember you also need good fats like omega-3. You must not consume them together with fiber-rich food to ensure that you absorb the essential omega-3 fatty acids.

Know more to benefit more!

It helps reduce your risk of health problems and diseases like constipation, diverticulosis, diverticulitis, colitis, Crohn’s disease, hemorrhoids, colon cancer, and other gastro-intestinal disorders plus diabetes, metabolic syndrome, and cardiovascular diseases, especially when you regularly eat them as part of a diet low in saturated fat and cholesterol.

Increasing intake of dietary fiber is can lower blood pressure. Blend this into your daily diet for faster weight loss and better health.

Eat more fiber when you require more calories for your daily activities. Eat at least 14 grams of fiber for every 1,000 calories of food you consume. You benefit more when you eat a mix of both types. These types are discussed below.

Don't forget to drink enough water to avoid constipation!

Here's a guide for you.

How much food for your fiber requirements?

How can you get 25 grams?

• 1 brown porridge oats (1.6 grams)
• 0.5 liter raw tomato (0.5 g)
• 1/2 serving green peas (3.7 g)
• 1/2 serving broccoli (1.3 g)
• 1 serving whole wheat pasta (6.3 g)
• 1 raw mango (3.9 g)
• 1 pear (4 g)
• 2 slices pumpernickel bread (3.7 g)

This gives a total of 25 grams.

If you do not want to complicate your life with counting, you can simply integrate fiber supplements into your daily diet. Some contain both soluble and insoluble types.

Active Fiber Complex One serving provides 5g of the recommended 25- to 35-gram daily intake of soluble and insoluble fiber. Supports your weight loss goals. Helps control your hunger. Helps prevent colon cancer and other intestinal problems.

Soluble Type

It also slows down digestion in your small intestines for better nutrient absorption. This absorbs bile in the intestines. This is how it helps lower your total cholesterol and LDL (“bad cholesterol”) by 5 to 10%.

These benefits result in lowering your risk of diabetes, heart disease, metabolic syndrome, and colon and rectal cancer, especially when you regularly eat them as part of a diet low in saturated fat and cholesterol.

If you already have type 2 diabetes, you benefit from better blood sugar control and insulin sensitivity.

Sources: oat bran, oatmeal, rolled oats, legumes (peas, soy, and other beans), broccoli, rice bran, barley, psyllium (at least 95% purity), citrus fruits, strawberries, and apple pulp.

Oat is the best source among the grains.

You get 2 or more grams per serving of okra, Brussels sprouts, oat bran, and some beans. You only get 1 to 3 grams from each serving of other commonly served grains, fruits, and vegetables.

Florafiber / Florafibre Benefit from fibers and good bacteria for your weight loss and intestinal health. Helps control your hunger. Helps prevent colon cancer and other intestinal problems.

Insoluble Type

This prevents constipation and other intestinal problems. This helps you achieve a healthy pH balance in your intestines, which prevents bacteria from producing cancerous substances.

Sources: whole-grain foods (like whole-wheat breads), wheat cereals, wheat bran, corn bran, rye, unpolished rice, barley, most other grains, zucchini, celery, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower, and fruits and vegetables with skin.

Info bits: The American Heart Association says consumption of insoluble fiber is associated with decreased cardiovascular risk and slower progression of cardiovascular disease in high-risk individuals.

It is good to remember that you get soluble and/or insoluble types in the skin, pulp, seeds, stems, leaves, and roots of plants. And you do not get any from meats, poultry, seafood, and dairy products.

Return to Intestinal Villi or Proper Nutrition.