Fiber and Weight Loss is there a Connection?

Feeling hungry is a big challenge when attempting to lose weight. This is where fiber comes in. Eating high-fiber diet may help you achieve your weight loss goal and improve overall wellness.

 

WHY FIBER

Humans simply cannot digest fiber. Fiber is an excellent go to carbohydrate for slimming down, control blood sugar levels or curb cravings, and as a bonus fiber may also help reduce the risk of obesity, heart disease, and diabetes. It is especially important to include fiber when following a gluten-free diet since fiber-rich grains such as wheat, rye and barley are not gluten-free

Women need approximately 25 grams of fiber per day and men should aim for 38 grams according to the Institute of Medicine. Currently, the average intake of fiber per adult is less than 15 grams per day. This is due to poor diets consisting of mostly processed food, lack of fresh fruits, vegetables, whole grains, nuts, and seeds.

 

There are two types of fibers soluble (dissolves in liquid)) and insoluble used as bulking agent both are equally necessary for good health.

  • Soluble fiber is found in beans, nuts, fruit and vegetables
  • Insoluble fiber is found in the skins of fruits, brown rice, whole wheat and seeds.

Soluble fiber absorbs water and forms a mass of gel during digestion, which slows down the digestive process, keeping you full longer after eating, and helping you eat less throughout the day.

Insoluble fiber does not dissolve or absorb in liquid. It passes through our digestive system in its original form, thus helping our intestinal health such as reducing constipation and hemorrhoids

To increase your daily intake of fiber simply add whole foods to your favourite meals or merely swap your everyday foods for high fiber ones

 

EASY WAYS TO INCREASE YOUR DAILY FIBER

 

 

SWAP THIS FOR THAT

 

Sweet potatoes for white potatoes

Fresh fruit for fruit juice

Almonds for raisins

Fruit smoothies for milkshakes

Quinoa for Brown rice

Buckwheat flour for corn flour

Cabbage for lettuce

Cooked Broccoli for cooked brussel sprouts

Raspberries for strawberries

Green Peas for carrots

Fruit cobblers for cakes

 

 

ADD HIGH FIBER FOODS TO YOUR DIET

 

Seeds and nuts: such as chia, pumpkin seeds, hemp, almonds, ground flax

Low carb high fiber vegetables: such as fennel, cauliflower, broccoli, asparagus, cabbage, chard, spinach, celery, and radishes

Low carb high fiber fruits: strawberries, blackberries, raspberries, blueberries, cherries,

Beans and lentils: these are all powerhouses

Gluten-Free, high fiber whole grains: quinoa, buckwheat, corn, and brown rice

 

More on fiber-packed recipes from breakfast to desserts >>>

 

 

CAUTION WITH FIBER

 

It is important to increase your fiber gradually and with plenty of fluids to avoid uncomfortable digestive side effects such as bloating constipation and cramps. Also, stick to recommended daily amounts of fiber. If you eat fiber regularly more than recommended daily amount it could lead to deficiencies of important nutrients because of absorption difficulties.

 

In conclusion, following a high-fiber diet may be as effective for weight loss as a diet that limits calories, sodium, sugar and saturated fats as per study in the Annals of Internal Medicine. Also, high fiber food in terms of volume is lower in calories than low fiber food as per Mayo Clinic