The Benefits of Dietary Fiber for Fat Loss and Good Health

When you want to lose fat or perhaps lose weight, a very important factor to remember is that you must be eating enough fiber every day to help in that journey. Dietary fiber contributes a fair bit when it comes to reducing

weight over time. It helps in absorbing fluid and uses up a lot more space in your stomach that helps to battle food cravings. Also, fiber lessens the effect on your insulin levels and total excess calories in your system. Most importantly, it has various benefits to fat loss as well as to your health.

The Two Types of Fiber

There are two different types of fiber – soluble and insoluble – that can be found in foods. Both provide health benefits. Insoluble fiber provides load to the stools to ensure that it passes through the intestines promptly while Soluble fiber binds with fluid furthermore slows down the digestive process. It can also help in reducing the LDL or bad levels of cholesterol, control your blood sugar levels and helps in diminishing the chances of heart problems and type 2 diabetes (read more about the health benefits of dietary fiber below).

Examples of insoluble fiber foods – Couscous, bulgur, nuts, seeds, carrots, cucumbers, zucchini, celery, green beans, dark leafy vegetables, raisins, nuts, grapes, and tomatoes.

Examples of soluble fiber foods – oats, beans, peas, lentils, oatmeal, oat bran, nuts, seeds, psyllium, apples, pears, strawberries, and blueberries.

Health Benefits of Dietary Fiber

One of the best sources of fibers are plant-based foods such as broccoli, fruits, and other benefits-of-dietary-fibervegetables.Foods like these are useful in preventing digestive problems. That is why fiber is popularly known to effectively and safely provide relief for chronic constipation.

Soluble fiber can help lower cholesterol levels and can also help prevent heart diseases because it has the power to lessen the amount of bile re-assimilated in the intestines. Each time soluble fiber interferes with the assimilation of bile in the intestines, the bile is excreted in the human waste. To make up for this reduction in bile, the liver produces extra bile salts. The system utilizes cholesterol to generate bile salts. Hence, to be able to acquire the cholesterol essential to create more bile salts, the liver boosts its generation of LDL receptors.

If you currently have type 2 diabetes, then adding up foods high in fiber in your diet is recommended. The body deals with fiber in a different way than refined carbs, which includes white flour, are absorbed. This simply means that, a consumption of foods packed with dietary fiber lowers the probability that triggers the increase in blood sugar levels.

Eating high-fiber foods can help lower the risk of certain cancers such as colon cancer and other gastrointestinal cancers.

High Fiber Benefits for Fat Loss and Weight Loss

For weight and fat loss, one of the most important things is appetite suppression,fiber can help you with that. Keep in mind that consuming foods high in fiber doesn’t mean that it is a tool for instant fat loss, but instead, it has the ability to help in slowing down your rate of digestion that makes you feel fuller for a longer period of time.If you are overweight and want to prevent yourself from eating a lot, consuming fiber-rich foods is a good start to lose weight.

The Proper Way to Increase Fiber Intake

Before reading on, you must also know that there are proper ways to increase fiber intake. As mentioned above, consuming more fiber will likely help you lose weight and as well as improve your health. Yet, remember that you must not consume too much of it, instead of providing benefits to the digestive system, it may result diarrhea.

It is also vital to drink a lot of water when you plan to increase the fiber content in your diet.Fiber may cause constipation if you don’t have enough fluids in your body.

Good Food Sources of Fiber

For a healthy diet, the source of fiber matters a lot, so you must consume enough natural fiber. Fiber is commonly found in foods such as fruits and vegetables.

Below are good examples of good food sources of fiber.

High Fiber Fruits High Fiber Vegetables Oats
Apple Broccoli Barley
Avocado Peas Chia
Bananas Potatoes
Guava Carrots
Kiwi Winter Squash
Oranges Artichoke
Pears
Berries

 

Take note that only “natural” or unprocessed foods contains fiber. Refined grains such as white rice, on the other hand, have had fiber removed during processing. It turns into blood glucose or sugar quickly and it is the major cause of higher insulin levels. Therefore, to naturally reach the recommended daily fiber intake, you must stay away from any processed foods and junk foods, and eat more fruits and vegetables.

How Much Fiber Do You Need?

The regular fiber intake varies on the diet in certain regions, that is why most people won’t notice that they only consume 15g of fiber per day.

Above all the recommended daily fiber intake for women is 25g of fiber while the recommended daily fiber intake for men is 38g per day.

The best part of consuming foods rich in fiber is that it helps in keeping our body in shape and healthy. Start incorporating more fiber-rich foods to your recipes and diet plans.