Fiber35 Facts & Resources
Brenda Watson invented the Fiber35 Diet.
The Fiber35 Diet will show you how getting 35 grams of fiber every day is the key to losing weight and staying healthy for life. Unlike many of the low-carbohydrate, high-protein diets that currently saturate the market, the Fiber35 Diet is based on scientifically verified techniques clinically proven to help you lose weight. Most important, this diet corrects one of the most dangerous falsehoods of our time: that carbohydrates are bad. The Fiber 35 Diet teaches you a lifetime eating system that helps you shed pounds safely and effectively.
Fiber helps to slow down the rate at which the body converts carbohydrates into sugar, making it a powerful weight management tool. Fiber has no calories and fills the stomach, making you feel fuller for longer periods of time. Dietary fiber is the indigestible portion of plant foods. So it passes right through your body and has no nutritional value.
Dietary fiber is found in plant foods like fresh fruits, vegetables, beans, lentils, and grains. Breads, cereals, and pasta are high fiber choices when they are made with whole grain flour. Berries are an excellent source of fiber and cancer fighting ingredients.
Your daily intake of fiber should be at a minimum of 25 to 30 grams. Most people eat only 10 to 12 grams each day. The Fiber35 diet goes a step further by pushing the daily intake of fiber up to at least 35 grams per day.
When increasing the fiber in your diet, it is best to do so slowly, because large, sudden increases can cause discomfort, gas, and bloating. Start with small changes, like switching to whole grain bread, and add a new source of fiber each week or two. Gas or bloating may occur initially, but your body will adjust in time.
Fiber comes in two forms:
- Soluble fiber dissolves in water, forming a gel in the intestines. Sources include oatmeal, barley, kidney beans, some fruits and vegetables. This fiber helps to reduce serum cholesterol.
- Insoluble fiber passes through the digestive system, absorbing water and adding bulk to stool. Sources include wheat bran, whole grains, many vegetables and skins of fruit.
High fiber foods with at least 4 or more grams of fiber per serving
All-Bran cereal (1/2 cup) - 9.7g
Prunes, stewed (1/2 cup) - 8g
Lentils (1/2 cup) - 7.8g
Flaxseed, ground (2 tbsp.) - 7g
Artichoke (1 med.) - 6.5g
Chick peas, cooked (1/2 cup) - 6.2g
Figs, dried (1/4 cup) - 6g
Kidney beans, cooked - 5.6g
Bran flakes (3/4 cup) - 4.6g
Green peas, cooked (1/2 cup) - 4.4g
Spinach, raw (1 cup) - 4.3g
Pear - 4g