Fiber Fights Belly Fat and Disease
by Mark Rosenberg, M.D.
Let me tell you a little about why we should be concerned about reducing belly fat. It
is the most dangerous type of fat to have as it surrounds all your major organs like
the liver, pancreas, small and large intestines, and heart which can cause fatty liver
disease, diabetes, cancer, heart disease, and stroke. In addition, after age 40, belly
fat can also contribute to your risk of developing Alzheimer's dementia.
It's important to know that belly fat is an equal opportunity health problem for both
men and women. However, men have the unfair advantage in gaining weight around
their bellies where woman tend to gain weight all over. For that reason, men are at
higher risk for the diseases associated with that spare tire. So, if you are overweight,
you need to:
- Reduce your overall weight with a high fiber, lower fat diet.
- Exercise 30 minutes a day. Aerobic exercise burns belly fat first!
- Do moderate strength training 3 times a week. Builds muscle which helps you
burn overall fat.
To answer the question from above here's an easy method to determine if the
amount of belly fat you have is too much.
- Get a tailor's cloth tape measure. Place it around your bare abdomen, just
above your hipbone.
- For men: Over 40 inches is too much.
- For women: Over 35 inches is too much.
How Fiber Helps Rid Belly Fat
Now that you know if you have too much belly fat, I'd like to briefly explain to you
how eating more fiber can help you get rid of it. First, let me tell you what fiber is and
how it fights disease associated with belly fat:
- There are 2 types of fiber that you need everyday to maintain health, soluble
and insoluble. Soluble fiber includes oat bran, barley, seeds, beans, lentils, and
some fruits and vegetables. It attracts water and creates a gel that can move
easily through your intestines. Insoluble fiber includes wheat bran, vegetables,
and whole grains. It speeds up "transit time", the amount of time it takes for
digested food to leave your intestines.
- Fiber helps to sweep cholesterol, fats and toxins out of your intestines which
decreases cholesterol in your blood stream and prevents buildup of toxic
wastes. It also helps you absorb vitamins and minerals correctly. Adequate fiber
intake remedies constipation and belly bloat which can make your belly appear
- Fiber, especially the soluble type, helps slow down the absorption rate of
carbohydrates (sugars) into your blood stream. Your pancreas then does not
pump out too much insulin thereby preventing insulin resistance which can lead
to diabetes, heart disease and stroke.
The National Cancer Institute recommends that you eat between 25-35 grams of
fiber a day. You must read labels on food packages to determine how much fiber is in
the food that you eat.
As we age, if we don't stay physically active, or if we consume less fiber than is
recommended, we contribute to gaining belly fat and putting ourselves at risk for
disease. But, the good news is, research shows that if you increase your fiber intake,
along with your exercise level, you'll go a long way in achieving a healthy body
weight, decreasing unhealthy belly fat and the risk of disease along with it.
About The Author
Mark Rosenberg, M.D.
Institute For Healthy Aging
In my busy practice, one of the
most common complaints I hear
is, "Dr. Rosenberg, how can I get
rid of all this belly fat?" Well, I'd
like to share with you some
exciting results of a new study out
of the University of Southern
California. The study found that by
just adding 6 grams more of fiber
to your diet everyday you can
shrink your belly fat significantly.
In the participants studied, it was
found that belly fat increased by a
whopping 21% in those who ate
less fiber, and decreased by 4% in
those who ate more fiber.
|Copyright © EveryNutrient.com
|These statements have not been evaluated by the Food and Drug Administration (FDA). The content on
this website is for educational purposes only. Please consult with your physician before using natural
remedies and before making any drastic changes to your diet or exercise program.
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