How Does Fiber Help With Weight Loss – Fiber can be used to help you lose weight. Based on one study in the Journal of Nutrition, it is known that increasing fiber intake can help you lose weight.
In a 2018 study, it was found that subjects focused more on increasing fiber and protein in the absence of fat when dieting because, by eating fewer calories, they lost weight.
As Marisa Moore, RDN, LD, a culinary dietitian, says, “Fiber can slow down the speed of digestion and then make you feel fuller, so even though you eat less food, you will stay full longer.”
In addition to making you feel full, fiber also plays an important role in weight loss because it slows down digestion and how quickly your body responds to the carbohydrates you eat. Fiber can also help your body manage insulin and blood sugar better.
Fiber is also very important for heart and digestive health. If we have healthy digestion, it can have an impact on our future health. Fiber is also very good for maintaining heart health by lowering your blood pressure and lowering cholesterol.
So, what exactly is fiber?
In simple terms, fiber is a part of plants that cannot be digested by the human body. Fiber consists of two types; the first is soluble, which holds water and serves to slow digestion. While the second type of insoluble fiber in aie is necessary for regularity.
You can easily find soluble dietary fiber in foods such as carrots, apples, oats, beans, and peas. Insoluble fibers include celery, lentils, brown rice, cabbage, cauliflower, beans, and wheat bran.
How much fiber do I need to eat?
Adult women should consume at least 25 grams of fiber every day. You can increase this amount of fiber slowly, so don’t go from 0 to 25 overnight. If you do this, you may experience digestive problems. Try to add 5 g each day; don’t increase the portion until your body gets used to it.
How Does Fiber Help With Weight Loss – High-Fiber Foods
There are many foods that can increase fiber; here are some lists complete with the amount of fiber.
- Chia seeds (2T): 10g
- Black beans (1/2 cup): 8.3g
- Chickpeas (½ cup): 8.1g
- Lentils (1/2 cup): 7.8g
- White beans (1/2 cup): 6.3g
- Pears: 5.5g
- Avocado (1/2 cup): 5g
- Edamame (1 cup) 5g
- Almonds (1/4 cup): 4.5g
- Apples: 4.4g
- Bulgur (1/2 cup): 4.1g
- Raspberries (1/2 cup): 4g
- Collard greens (1 cup): 4g
- Blackberries (1/2 cup): 3.8g
- Baked potato: 3.6g
- Peas (1/2 cup): 3.5g
- Popcorn (3 cups): 3.5g
- Whole grain bread (1 slice): 3g
- Strawberries (1 cup): 3g
- Quinoa (1/2 cup): 2.6g
- Broccoli (1 cup): 2.4g
- Kiwi: 2.1g
- Blueberries (1/2 cup): 2g
How Does Fiber Help With Weight Loss –Benefits of Using Fiber for Weight Loss
Here are some of the benefits you can get if you use fiber for weight loss:
- Keeps you fuller longer.
If you consume the right fiber, you can feel fuller for longer. This is very important because you can reduce compulsive snacking. - Slows down digestion
Fiber takes up more space in your stomach than other nutrients, which is why you feel fuller for longer. - Helps maintain blood sugar
This fiber is great for regulating the sugar in your blood. This is good for preventing blood sugar drops that can make you cranky.
The Weakness of Using Fiber for Weight Loss
Although fiber is good for the body, it also has weaknesses and can cause some harm if used for weight loss, such as:
- Bloating
For those of you who are not used to consuming fiber, you can feel some side effects, such as gas in the stomach that causes bloating. Therefore, to avoid this, you should add fiber gradually and make sure to consume plenty of water. - Can’t absorb some nutrients
You are advised to consume 25 grams of fiber a day for women and 38 grams a day for men. If you consume more than that, your body will not be able to absorb some nutrients.
