Thursday, May 15, 2014

Weight Loss Alert: Control Your Appetite With 32 Dietary Fiber Grams A Day

I thought I'd share a few importants facts about dietary fiber that has published in the past few days.

Dr. Mercola contends that fiber curbs appetite in several ways:
Recent research has shed new light on the mechanics behind its (dietary fiber) appetite suppressant potential. It was previously thought that you were less likely to overeat simply because fiber provides "bulk" and slows down digestion, which allows you to feel fuller, longer. 
However, there's more to it. As recently reported by Time Magazine, when microbes in your gut digest fiber, a short-chain fatty acid called acetate is released.
The fiber basically ferments, and releases acetate as a waste product—albeit a useful one. The acetate then travels from your gut to the hypothalamus in your brain, where it helps signal you to stop eating. The appetite suppressant qualities of acetate have been confirmed through direct administration into the bloodstream, colon, and brain. 
Also, he recommends at least 30-32 grams of daily fiber from these sources:
  • Psyllium seed husk, flax, and chia seeds
  • Root vegetables and tubers, including onions, sweet potatoes, and jicama
  • Green beans
  • Berries
  • Vegetables such as broccoli and Brussels sprouts
  • Almonds 
  • Peas
  • Cauliflower
  • Beans
Note that whole grains are missing from the list because "while they contain fiber, if you are already insulin and leptin resistant they will raise your insulin and leptin levels, which is a major driver of most chronic diseases."

Get that daily dose of fiber!

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  1. I wish peach pie were made of pure fiber. That would make me very happy. I've tried jicama before. It was tasty. Must seek out more jicama.