04/03/2021
7 Benefits of Fiber for Fat Loss
Weโve known for decades that fiber-rich foods are good for weight control. One reason is because dietary fiber slows down the release of glucose into your bloodstream, which helps prevent the spike and subsequent crash of blood sugar that can occur when carbohydrates are absorbed too quickly.
Another interesting benefit is that if you can move food through your digestive system faster, youโll absorb less calories. Fiber tends to speed up intestinal transit time, which is also the reason why fiber is good for regularity. Furthermore, fiber can also leave you feeling full, so youโre likely to eat less during each meal.
A United States Department of Agriculture (USDA) study found that eating 36 grams of fiber each day can prevent your body from absorbing 130 calories. The most effective weight management programs will always ensure you eat foods full of fiber, in addition to getting enough of the essential nutrients we all need.
Fiber is a part of the structure of plants, and comes in many forms; some common types include cellulose, lignins, and pectins. Fiber canโt be digested by human enzymes, but some types of fiber are digested by our gut microflora. Microbial digestion of fiber can release nutrients that help nourish our cells, especially the cells lining the gastrointestinal (GI) tract. And although itโs found in carbohydrate foods like vegetables, fruits, nuts, and whole grains, fiber doesnโt contribute any carbohydrates to our diets.
Fiber comes in two forms and your body will benefit from both:
Insoluble fiber: This comes from the hard structural part of a plant. Cellulose, hemicellulose, and lignins give strength to plant structures such as stalks. Insoluble fiber is relatively hard to break down inside the body. It makes its way through the digestive system relatively intact, acting as a sort of sweeping compound and making the stool softer and bulkier.
Soluble fiber: Soluble fiber, on the other hand, comes from structures in the plant where there is a need to hold water. The coat of a seed, for example, might hold water to aid sprouting. Inside a succulent plant, soluble fiber helps hold water to guard against evaporation. As it enters the digestive tract, it absorbs water, with some types forming a thick, viscous gel. Soluble fibers tend to be more easily fermented by the gut microflora.
Although both types of fibers are beneficial, soluble fiber has shown more health effects, such as improved control of blood sugar and cholesterol.
The U.S. Food and Drug Administration (FDA) and other regulatory agencies around the world have allowed claims for such benefits for a variety of fibersโmostly solubleโwhen present in sufficient amounts in foods that are otherwise healthy. You won't see a fiber health claim on a piece of candy or pepperoni pizza!
There's now indisputable evidence showing the numerous health benefits of fiber for your overall health and for how well a weight management plan will work.
Epidemiologic evidence from numerous studies shows that a high-fiber diet helps prevent obesity. Fiber intake is inversely associated with body weight and body fat, so the more consistent you are with your high-fiber diet, the likelier you are to stay at a healthy weight or lose weight if you need to.
Be sure that any weight management system you consider using has the right amounts of fiber.
Itโs recommended that adults get at least 25โ30 grams of fiber every dayโideally even moreโyet most get only about 15 grams or less.
