High-fiber diets are associated with improved digestive health and a lower risk of certain chronic diseases. In fact, according to a recent review by the American Journal of Clinical Nutrition, eating more fiber-filled foods can help you lose weight.
In addition to reducing your appetite, high-fiber diets can help you feel fuller. This is due to the soluble fiber in fruits and vegetables. Soluble fiber absorbs water and forms a gel-like substance that sits in your gut, slowing down the absorption of sugar and fat.
The more viscous the fiber, the better it is at reducing your appetite and food intake. Viscous soluble fibers include pectin, beta-glucans, psyllium, and guar gum.
Adding more fiber to your diet can be simple and easy, but it’s best to start with small amounts of fiber. Slowly increasing the amount over time until you reach your goal.
To learn more about the role of fiber in weight loss, continue reading.
What Is Dietary Fiber?
Dietary fiber is a type of carbohydrate that the body cannot break down into sugar molecules. It helps keep blood glucose levels steady and is an important part of a healthy diet.
The Academy of Nutrition and Dietetics recommends 25-35 grams of dietary fiber daily, with a good source being whole grains, fruits, vegetables, and legumes. You can also get some of your daily fiber from supplements, but whole foods provide the full range of nutrients that your body needs.
There are two main types of dietary fiber, called soluble and insoluble. Soluble fiber dissolves in water and is more easily absorbed by the body. Insoluble fiber, on the other hand, doesn’t dissolve and increases stool bulk.
Several studies have shown that eating a high-fiber diet can lower your risk of developing cardiovascular disease and certain cancers. It can also help reduce your risk of diabetes and obesity by slowing down the absorption of sugars from your intestines.
Can Fiber Help You to Lose Weight?
Health Reporter says that fiber doesn’t possess any special fat-burning abilities; it simply helps you feel full without adding extra calories to your diet. Increase your fiber intake through fruit, vegetables, whole grains, and legumes.
Eating more fiber can prevent hunger pangs and curb your appetite, making it easier to consume fewer calories. Soluble fiber dissolves in water to form a gel-like substance that slows digestion, providing you with an extended feeling of satiety.
Viscous fiber, such as pectins, beta-glucans, and psyllium, can also aid in weight loss by decreasing appetite. Soluble fiber works best when combined with insoluble fiber found in fruits, vegetables, and legumes.
Furthermore, fiber can reduce your risk for obesity and heart disease. It also helps in weight loss while helping you keep it off for an extended period of time.
How Can Eating Fiber Help You Lose Weight?
If you’re trying to shed pounds, one of the best ways to achieve success is by eating more fiber. This powerful ingredient has been scientifically proven to reduce appetite and keep you feeling satiated for longer periods of time. Here is how fiber can help you with weight loss.
Encourages Gut Bacteria Diversity
Eating fiber stimulates the growth of beneficial gut bacteria. These microbes break down the fiber to produce short-chain fatty acids, which may aid weight control and lower your risk for diseases like diabetes or heart disease. Eating a variety of fruits, vegetables, legumes, nuts, seeds, and whole grains is an effective way to increase your fiber intake.
Helpful Gut Bacteria May Reduce Weight
Fiber-rich foods help your gut bacteria flourish, giving you a feeling of fullness for longer and decreasing appetite. Furthermore, continuing to reduce caloric intake could potentially contribute to weight loss as a result.
Fiber Lowers Your Blood Sugar Levels
Fiber helps slow the absorption of sugar in your gut, helping to prevent spikes in blood glucose. So make sure to get your daily serving of vegetables and fruits, whole grains, legumes, and nuts into your diet to get your recommended intake.
Fiber Keeps Your Stomach Full
Dietary fiber plays a significant role in weight loss. Soluble fiber dissolves in water to form a gel-like substance that your stomach can absorb, slowing digestion and increasing feelings of fullness. Eating foods high in fiber can also fill you up more quickly, leading to fewer calories consumed.
Lower Calorie Intake
Soluble fiber absorbs water and slows nutrient absorption, leading to feelings of fullness. Furthermore, high-fiber foods tend to have lower caloric contents than their low-fiber counterparts, helping you cut back on calories overall.
Improved Digestion
Fiber is essential for weight loss or general wellness. Soluble fiber helps maintain the softness of your stool and speeds up digestion, as well as providing nourishment to beneficial bacteria in your gut. Insoluble fiber helps you promote good intestinal health and add bulk to the stool.
Best Fiber-Rich Foods for Weight Loss
Fiber is essential for good health. Not only does it prevent constipation, but it also regulates blood sugar levels and aids in weight loss efforts. Here are some of the best fiber-rich foods you can eat for weight loss.
1. Spinach
Spinach is an abundant leafy green that offers essential nutrients for good health. It’s packed with vitamins A, C, E, potassium, and iron; plus, it’s high in fiber and antioxidants.
2. Artichokes
Artichokes are an excellent source of fiber, which is beneficial for weight loss. Not only do they promote feelings of fullness and regulate blood sugar levels, but they also prevent bloating and cramping.
3. Flax Seeds
Flax seeds are an excellent source of dietary fiber and lignans, an antioxidant that may aid weight loss and lower cholesterol levels. Moreover, they are an easy way to incorporate them into your diet by simply sprinkling them on salads, oats, yogurts, smoothies, or soups and stews.
4. Raspberries
Raspberries are one of the best fiber-rich foods to eat for weight loss. Their high amount of fiber helps lower blood pressure and cholesterol levels while providing you with essential vitamins and minerals.
5. Lentils
Lentils are an excellent source of fiber, protein, and iron. Additionally, they’re low in fat and calories as well. Furthermore, lentils contain folate, which may reduce heart disease risk factors.
6. Beans
One of the best ways to incorporate more fiber into your diet is by eating beans. They also provide protein and dietary fiber, which may help with weight loss efforts. Furthermore, beans have low-fat content and a high nutritional value.
Conclusion
If you’re in a calorie deficit and trying to shed some pounds, one simple change could help you reach your objectives: adding more fiber to your meals. Fiber slows sugar absorption, helping to regulate hunger and blood sugar levels. It also boosts your gut bacteria which further helps in weight loss. A diet rich in fiber can also aid your weight loss efforts without restricting calorie-laden foods. Furthermore, it helps you prevent feeling hungry, which often leads to overeating. For women, aim for 25 grams of fiber daily and 38 grams for men.
