Every day an estimated 90 percent of Americans make the same dietary mistake: Not eating enough fiber, says Dr. Mehmet Oz. By boosting your fiber intake, you can protect yourself against diabetes, heart disease and cancer as well as boosting your weight loss. Dr. Oz explained how to achieve that goal on his March 27 talk show. Plus: Find out how to reduce stress with diet.
Fiber can enhance your health in multiple ways, says Dr. Oz. In addition to keeping you regular, it protects you from certain types of cancer. Fiber also reduces your risk of heart disease and diabetes.
How fiber helps with weight loss: Fiber-rich foods are exceptionally filling. As a result, most people tend to consume less food while curbing cravings. Fiber also lasts longer, so that your appetite is suppressed between meals. Learn more about using fiber for weight loss with "The Miracle Carb Diet: Make Calories and Fat Disappear--with Fiber!" (click for details).
How much to consume daily: Dr. Oz recommends that women eat 25 grams of fiber daily, while men need 35 grams. Dr. Oz recommends these fiber-rich foods:
- popcorn. Tip: To stay on track with your weight loss and health goals, use non-GMO popcorn and invest in a hot air popper.
- quinoa. Tip: If you avoid quinoa because of the time needed to cook it, try pre-cooked quinoa such as Minsley Cooked Organic Quinoa.
In addition, Dr. Oz discussed about the stress that so many people experience on a daily basis. Four ways to use food to alleviate stress:
- Sip hot cocoa. Look for a brand that is 100 percent cocoa without added sugar, such as Swiss Miss Hot Cocoa Sugar-Free.
- Eat prunes, which contains antioxidants. Tip: To avoid that stuck-together problem, try individually wrapped prunes such as Sunsweet Ones.
- Nibble on oranges, which provides you with vitamin C.
- Eat asparagus, which has mood-boosting folic acid.