If you want to lose weight, eat more fiber

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Italian scientists recently made the news for their efforts to help people take off pounds. They’re testing a new diet pill that during digestion turns into a clear, gelatinous blob the size of a tennis ball.

The idea is that it will take up room in the stomach and give individuals a sense of fullness. Researchers hope to put the gel pill within easy reach of dieters in about a year.

If the thought of taking a pill that expands into a big blob in your stomach doesn’t appeal to you, there’s something available now that helps to reduce hunger—fiber.

Fiber comes from plants; it is not fully broken down during the digestive process and retains its structure. That, coupled with the fact that fiber absorbs water during digestion, adds bulk.

The feeling of fullness we experience occurs not from calories but from the volume of food. Fiber in food expands in our stomach, which is why high-fiber foods are all-stars in managing your weight.

If you want to feel less hungry and lose weight, focus on fiber. Most foods that are excellent sources of fiber are also low in calories.

A recent study conducted by the National Fiber Council revealed that many Americans lack basic information about dietary fiber. Following are some of the survey questions. See how you fare. Answers are at the end.

1. On average, how much fiber should people eat daily?

a. 5-15 grams

b. 16-25 grams

c. 26-35 grams

d. 35-50 grams

2. Which of the following health benefits cannot be linked to a high-fiber diet?

a. Helps prevent heart disease

b. Helps improve vision

c. Helps lower blood cholesterol

d. Helps manage diabetes

e. Helps manage weight

3. Which of the following foods DOES NOT contain a significant amount of fiber?

a. Raspberries

b. Steak

c. Whole grain breads

d. Bananas

e. Nuts

f. Broccoli

g. They all contain a significant amount of fiber

h. None of the above

4. What age groups do you think would benefit from daily fiber intake?

a. 12-25

b. 26-40

c. 41-60

d. 61-80

e. All of the above

Answers: 1. c, 2. b, 3. b, 4. e

If you didn’t do well, take heart. Out of 1,000 people polled by the National Fiber Council, 88 percent didn’t know how much fiber is recommended, and 62 percent thought that meat contained fiber.

Few Americans meet the suggested 25-35 grams of fiber daily. To increase your fiber consumption, start your day with a high-fiber cereal and eat more whole fruits and raw vegetables. Switch from white bread to whole-grain bread. In place of white rice, use brown rice.

By MARIANNE CARTER, Special to The News Journal
Marianne Carter, a registered dietitian and director of the Delaware Center for Health Promotion, has a nutrition practice in Newark. Her column appears biweekly. Contact or Weigh In, Box 15505, Wilmington, DE 19850. Although mail cannot be answered personally, readers’ questions may be dealt with in future columns.

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