Results May vary from person to person. No individual result should be seen as typical. These statements have not been evaluated by the Food and Drug Administration. Below are merely personal stories and do not guarantee success.

How Fiber Can Be Your Weight Loss Companion

October 24th, 2016

Chia seeds in bowl with measuring tape.

Fiber and Weight Loss

Reaching your weight loss goal and maintaining a healthy weight is vital to ensuring general well-being, as well as preventing a number of disease conditions. In order to lose weight, it is imperative to control the number of calories you consume daily. However, this is easier said than done, especially with the majority of fad diet programs.

This is where fiber becomes your weight loss companion.

Dietary fiber, also known as roughage, is the indigestible portion of food found in plants. This type of carbohydrate helps you feel full without adding extra calories into your diet. As a result, a fiber-rich diet is easily adaptable, and individuals are able to maintain their weight loss in a sustainable manner. A study by the University of Massachusetts Medical School found out that by simply increasing fiber consumption to at least 30 grams a day, individuals were also able to lower their body response to insulin. The insulin hormone increases the ability of the body to store fat and as a result makes it hard to maintain weight. Again, fiber is very complimentary to weight loss.

There are two types of fiber, soluble and insoluble. Insoluble fiber does not dissolve in water, while the soluble fiber absorbs water forming a gel-like substance. This chemical process aids in fat reduction through the digestive system. Both are effective in maintaining weight loss. However, the soluble fiber can also slow down the absorption of sugars into your blood stream. Which again, assists with your weight loss goals.

The best sources of fiber to increase in your diet include;

  • Whole grains
  • Nuts
  • Potatoes (with skin)
  • Bran cereal
  • Oatmeal
  • Vegetables

Apart from the natural sources of fiber, you can also get fiber in form of supplements. These can be essential if you are unable to get enough fiber from your diet. However, before taking any form of supplement, it is important to consult your doctor and find out what is right for you.

Apart from weight loss, fiber has a number of other health benefits:

  • Heart protection

Fiber reduces the body’s cholesterol levels helping reduce the risk of heart disease. Soluble fiber, such as oatmeal, attaches itself to the cholesterol particles taking them from the digestive tract and out of the body.

  • Diabetes protection

Dietary fiber does not spike the blood sugar levels since it isn’t well digested. This lowers the risk of developing type 2 diabetes. Increased fiber intake in pre-diabetics can stop the progression of the conditions and in some cases completely reverse it.

  • Healthy bowel movement

Fiber bulks up the stool allowing for a smooth movement through your system and also helping guard against such discomforts as constipation and diarrhea.

To achieve significant weight loss results, however, you will still need to watch your calories and exercise, regardless of the amount of fiber you consume.

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