There's a super-nutrient that boosts your workout results, fat-burning power, mood, and motivation. It's fiber—and you probably haven't been getting enough. Until now.
Fiber's
fuddy-duddy image is getting a makeover, and a well-deserved one. For
starters, new research shows fiber is critical for active women, helping
you work out harder and longer.
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A
type of carbohydrate, fiber helps food pass through your system. Which
is where its potency lies: "Fiber slows down the digestion and
absorption of food, so you get steady energy that lasts," says Sarah
Romotsky, R.D.N., of the International Food Information Council
Foundation. One way it may ensure that stamina is by boosting the
population of a type of gut bacteria that improves the way your body
handles sugar, research published in the journal Cell Metabolism shows. (Not to mention, one benefit of a high-fiber diet might decrease your risk of breast cancer.)
A
better workout isn't the only benefit from the rough stuff. Check out
the three other important benefits of fiber for staying healthy, slim,
and strong.
Torch more fat and calories.
Fiber revs your metabolism. (That's why it's one of the most important nutrients for weight loss.)
Women who substitute high-fiber grains for refined ones have a higher
resting metabolic rate, which means they burn more calories throughout
the day, according to research published in the American Journal of Clinical Nutrition.
This effect is probably due to the increased energy your body has when
it gets enough fiber, along with a steady blood sugar level, says study
author Susan B. Roberts, a senior scientist at the USDA Human Nutrition
Research Center on Aging at Tufts University and the founder of the iDiet weight-loss program.
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Fiber
is especially beneficial for keeping your weight healthy because it
produces short-chain fatty acids when it's broken down by your gut
bacteria, says Wendy Dahl, Ph.D., an associate professor in food science
and human nutrition at the University of Florida. These fatty acids
help induce feelings of fullness and keep your appetite in check.
One
kind of fiber called resistant starch may actually increase your body's
ability to burn fat, including belly fat, says Michael Keenan, Ph.D., a
food science professor at Louisiana State University. It does this by
triggering a mechanism that prompts your body to use fat instead of
carbs for fuel. Eaten daily, foods with this starch—like beans, legumes,
and whole grains, as well as cooked and cooled potatoes, pasta, and
rice (the cooling process makes them develop resistant starch)—can have a
big impact. (Try these Healthy, High-Fiber Lentil Recipes That Won't Weigh You Down.)
Keep your body balanced.
If
you're packing in a lot of postworkout protein to help build and
maintain muscle, fiber can be an important counterbalance, Dahl says.
Here's why: Consume too much protein, and some of it may not be digested
and will instead be broken down by gut bacteria, which creates
inflammation-causing compounds, she explains.
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But when you eat
enough fiber, the nutrient acts as a deterrent. The bacteria break it
down instead, which prevents this harmful process. For the best results,
make sure that at least some of your daily protein comes from plant
sources, like beans and peas, that contain plenty of fiber, Dahl says.
(These vegetarian dinners are high in protein and fiber.)
Power up.
Fiber
boosts the population of good gut bugs in your digestive tract, which
research has linked to a bolstered immune system and even a better mood,
Dahl says. (Really—gut health and happiness
go hand in hand.) Your bones benefit too. Certain types of fiber, like
chicory root, make it easier for your body to absorb magnesium and
calcium, which are both critical for a strong frame. A fiber-rich diet
can even help ward off knee problems. In a study at Boston University
School of Medicine, people who ate the most fiber were less likely than
people who consumed less fiber to experience worsening knee pain or
develop painful osteoarthritis in their knees later, probably thanks to
fiber's anti-inflammatory benefits, the researchers say.
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But how much fiber do you actually need?
To
reap the benefits of fiber, aim for at least 25 grams of fiber every
day—most of us get only about 16 grams. Eat a variety of fruits,
vegetables, whole grains, beans, and nuts, and you'll end up with the
right mix of different types of fiber, Romotsky says. (Try these recipes using high-fiber foods.)
And as you up your fiber intake, drink more water to prevent stomach
upset, she says. Your new goal: nine glasses of H2O a day.
Some
packaged foods contain "functional fiber," like psyllium and inulin.
While it's OK to eat this type to help fill the gaps, eating whole foods
gives you the benefit of fiber plus other nutrients as well. (And, in case you were wondering, this is what you need to know about having too much fiber in your diet.)
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