Fantastic Fiber



Digestive or stomach issues? Constipation issues? Consuming more fiber may be the answer.

Fiber is a very important part of our diet and aids in healthy digestion. Fiber is a special type of carb that can be found in whole grains, fruits and vegetables and is an important factor in removing waste products from your body. Fiber does not get digested and is used only for this purpose. Because fiber isn’t digested, it doesn’t give us calories.

It is recommended that you consume a minimum of 25 grams of fiber per day through a combination of whole grains, fruits and veggies.

Types of Fiber

Insoluble Fiber – Moves waste through the intestinal track without being digested, while adding bulk and softness to stool. Decreases the amount of time that you spend on the “Royal Throne”. Examples of insoluble fiber are whole wheat, bran, nuts and vegetables.

Soluble Fiber – Soluble fiber can help you get to or stay at a healthy weight by keeping you feeling full without adding many calories to your diet. Soluble fiber soaks up water. This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.

Other high fiber foods include blueberries, apples, seeds, beans, lentils, barley, peas and leafy greens.

Benefits of Fiber 
* Helps lower (LDL) bad cholesterol levels
* Helps control weight by adding bulk to your diet, making you feel full faster
* Lowers risk of diabetes and heart disease
* Aides in prevention and relief of constipation
* Reduces time that toxins of waste are in your system



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Bill Witte is a Chicago personal trainer offering a variety of services including personal training, youth training, corrective/post rehabilitation, and bootcamp classes.



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820 N. Orleans Street #100, Chicago, IL. 60610