More Fiber = Smaller belly and Healthy Heart
I recently suggested oats for heart health – one of the many reasons is because they’re high in fiber.
Well, a study published just this month in the American Journal of Clinical Nutrition (Am J Clin Nutr 91: 329-336, 2010 “Dietary fiber and subsequent changes in body weight and waist circumference in European men and women”) looked at various fibers to see if there is a difference in how they affect weight and belly fat.
They looked at total fiber, cereal fiber, and fruit/vegetable fiber.
And the results? Total fiber was inversely associated with subsequent weight and waist circumference change. In English – the more fiber you eat the less belly fat you have and the less you weigh.
Interestingly, they also found the cereal fiber had the strongest correlation among belly fat and prevention of body-weight (which means more cereal fiber, less belly fat).
Nice deal, huh?
The key, though, is to think about cereals that are quality sources of fiber … Froot Loops, Cocoa Puff, or anything else with a cartoon on the box doesn’t count!
We'll stick with our oat based products recommendation for this one.
February 15th, 2010 at 9:43 am
Any new information that makes cereal good for you, is great news for me! I am addicted to cereal of any kind…even the ones without a cartoon on the box!
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February 15th, 2010 at 12:54 pm
Can you do an article on the benefits of using whey protein for weight loss. Also what to look for in buying a product and recommendations regarding sweeteners. Are there any specific brands you recommend? Thanks.
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Chris and Kara Mohr Reply:
February 15th, 2010 at 1:46 pm
Hi Frank,
These are all great ideas and on the list for March.
Thank you! Chris
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February 15th, 2010 at 2:06 pm
I eat a lot more fiber, more than the daily recommended amounts but I also have a lot more gas which, as you know, is embarrasing; Is there anything that I can do to help alleviate the gas?
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Chris and Kara Mohr Reply:
February 15th, 2010 at 3:14 pm
Hi Jennifer — this is a very common issue, as you can imagine. There are a couple things to try that have helped some — one, makes sure your fiber intake is spread out throughout the day. I’ve heard from many clients that they hear fiber is good and suddenly go from about 5-10 grams/day to 40 overnight and in just a couple meals. Make sure you’re also chewing your food adequately — it seems simple, but it’s a common issue and is often overlooked. This can help with digestion. When you eat beans, try adding “beano” to them which may help a lot too. And while this isn’t your issue, since you said you eat a lot already, for those starting to introduce fiber, please do so slowly to give you body time to get used to it. Good luck!
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February 16th, 2010 at 8:25 am
I browsed the cereal aisle lately, & was comparing/ reading labels. I ended up buying a Quaker Oatmeal "Weight Control" in Maple/brown sugar flavor. Not sure how great it is health wise, although if I recall it is 160 cal, and with more fiber/ protein than alot of the others. It tastes REALLY good on these cold mornings, though! I also bought a new "Fiber one" cold cereal, haven't tried it yet. I thought it was funny that on the box they swear it doesn't taste like 'cardboard'!
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February 16th, 2010 at 12:33 pm
I eat both of those brands regularly . the Fiber one Honey oats is best tasting of the fiber one brands I've tried. Look at th fiber content! Both are high and taste great!
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