More Fiber: Increase Fiber Benefits

Add more fiber to your diet.  Increase fiber benefits by eating plenty of high-fiber plant based whole foods, consuming 14-16 grams fiber for every 1,000 calories consumed, or about 30 grams for a 2,000 calorie diet.  The strategy "increase fiber" is the single most important factor in reducing those calories and losing weight.

As you consume more fiber to increase fiber benefits, target a ratio of approximately 70% insoluble fiber to 30% soluble fiber.

Gene Smart Principle: Increase Fiber

More fiber benefits overall health & weight loss!

Every single person who participated in our study of the Gene Smart Anti Inflammatory Diet & Exercise Program will tell you that the single most important key to losing weight without hunger is the principle: Increase Fiber. Benefits of consuming more fiber are many.  There’s something almost magical about dietary fiber and weight loss—although the results are no illusion. Studies confirm a direct relationship between the amount of fiber you eat and the number of pounds you lose.

Along the way, as you increase fiber benefits by eating more fiber rich foods, you’ll be reaping all of the rewards that come from following a high-fiber, protein-rich diet—you know, little things like lots more energy and lower disease risk. In fact, losing weight the Gene Smart way is sure to have a profound effect on your health because it will have a profound effect on your inflammatory profile. Remember, the more body fat you have, the more inflammation you have.

Increase Fiber Benefits: Eat More Fiber Rich Foods

As you begin to increase fiber intake by eating more fiber rich foods, replace low fiber choices with foods that are high in fiber benefits throughout the day. For most, breakfast offers a great opportunity to start the day with plenty of options to add more fiber rich foods to increase fiber benefits.  You can add more fiber by replacing low fiber cereal with high fiber choices, trading whole wheat bread instead of low fiber white bread, and consuming more fiber rich fruits.  Continue to look for opportunities increase fiber by enjoying high fiber foods throughout the day.  We've created a handy high fiber foods guide to help you identify more fiber rich foods that will increase fiber benefits each day.

Increase Fiber Benefits 101: Why Add More Fiber to Your Day?

The Gene Smart Anti Inflammatory Diet & Exercise Program classifies fiber as a bioactive because it meets the definition of something that influences cellular activities to modify disease risk, rather than preventing deficiency diseases. Please note that it is not a nutrient in a classical sense, which is to say that it isn’t essential for life—a fundamental criterion for a nutrient.

So what is it? Dietary fiber is plant material that humans can’t digest; it’s not absorbed into the bloodstream to be used as energy, so nearly 100 percent of it reaches the colon. That’s why a major benefit of eating more fiber is that so many high-fiber foods are so low in calories.

More Fiber: Insoluble Fiber Benefits

Fiber comes in two forms: soluble and insoluble. Insoluble fiber passes through our intestines largely intact. Insoluble fiber benefits include its positive effects on constipation and digestive health, as it facilitates the movement of toxic substances through the colon in less time. To increase fiber of the insoluble variety, enjoy more fiber rich foods like whole wheat breads, wheat cereals, wheat bran, cabbage, beets, carrots, brussel sprouts, turnips, cauliflower, and apple peels.

Increase Fiber: Soluble Fiber Benefits

Soluble fiber benefits derive from its ability to form a gel when it’s mixed with liquid, while insoluble fiber does not. The soluble form is thought to be primarily responsible for lowering total cholesterol and LDL cholesterol (the so-called “bad” kind), therefore reducing the risk of heart disease. It is also credited with regulating blood sugar for people with diabetes, which is a major benefit of eating more fiber.

To increase fiber of the soluble variety, enjoy more fiber rich foods like oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries, and apple pulp.

On Gene Smart, you’ll get plenty of both kinds of fiber as you eat more fiber each day to increase fiber benefits. In fact, you'll get not only the correct amount of fiber, but what is considered an optimal ratio of insoluble to soluble (approximately 70/30).

More Fiber: What About Fiber Supplements to Increase Fiber Benefits?

Fiber supplements are also available to increase fiber, although we encourage you to get your fiber from eating more fiber rich whole foods whenever possible to maximize your increase fiber benefits.