Fiber is often overlooked when it comes to weight loss programs, but it should be an important aspect of any weight loss program, as it helps you lose some weight. People who eat more fiber usually have a healthier body weight compared to those who don’t.
How does fiber help you lose weight?
Fiber helps you lose weight by simply making you feel more full, thereby reducing the amount of food that you will eat. Fiber easily fills the stomach, and for fewer calories, therefore stimulating receptors to tell your brain that you are full, that it is time to stop eating.
If you take lots of fiber, you also need to drink plenty of water to move the fiber through the digestive system, and this helps to reduce the amount of food you consume, as the water makes you feel full and satiated. This will help you lose more weight.
Soluble fiber dissolves in the body to make a gel-like substance, which can help lower LDL cholesterol (“bad cholesterol”) in the body. Some sources of soluble fiber include barley, beans, oatmeal, and nuts.
Insoluble fiber, on the hand, does not form a gel-like substance when it comes into contact with water. It instead adds bulk to food and soaks up water as it moves through the digestive system. This intensifies pressure on the walls of the colon, helping stimulate bowel movements. Some sources of insoluble fiber include whole grains and vegetables such as carrots, tomatoes, and celery.
What fiber-rich foods should you include in your diet?
Flax seeds
Flax seeds are a really rich source of fiber, as a tablespoon of the seeds serves 3g of fiber for only 55 calories! Filling and healthy at the same time. In addition, flax seeds are the richest plant source of Omega-3 fats, the all-important fatty acids that help prevent heart diseases and diabetes, and reduce inflammation. Since flax seeds have a low smoke point, they are best taken raw in smoothies, yogurt, and salad dressing.
Almonds
Almonds are healthy nuts that contain not only fiber, but also magnesium and iron. An ounce of almonds (about 28 nuts) contains 3.5g of dietary fiber, which is about 15% of the daily fiber intake. To incorporate almonds into your diet, you can eat the solo as a snack or add them to your yogurt.
Blackberries
Blackberries, in addition to their rich antioxidant content, have more fiber than most other fruits (100g of blackberries packs 5g of dietary fiber). A cup of blackberries also contains about 50% of the recommended daily intake of vitamin C, which helps lower cholesterol level and boosts cardiovascular health. You can eat blackberries plain, add them to your oats and salads, or blend them into smoothies.
Avocados
Avocados have so many nutrients, from fiber and potassium to heart-healthy monounsaturated fats and vitamin K. Potassium prevents you from bloating while vitamin K helps build strong bones. A cup of sliced avocados serves 9.8g of dietary fiber. The combination of the healthy fat and fiber in the avocado will keep you full and satiated for long. You can add some avocado slices to your salad or sandwich, or even enjoy it plain.
Unprocessed wheat bran is low in calories and high in fiber and muscle-building protein, making it a nutritional champion. A cup of the unprocessed wheat bran serves 28g of dietary fiber. It is made from the outer hull of wheat grains, and can be used in muffins, waffles, bread, and pancakes. You can also consume it solo as a bowl of cereal, and add some cinnamon and honey for a sweet taste.
How much fiber should you take per day?
The recommended daily intake of fiber is about 25g for women and 38g for men, though taking more (as long as you hydrate well) isn’t harmful.
You should remember that foods like meat and dairy do not naturally contain fiber, and therefore you shouldn’t add them to your daily fiber count. This also applies to foods like white bread and pasta, whose fiber is removed during the refining process such that by the time they reach your table they have very little left. You should always go for the whole grain options.