Most people know that their diet influences their weight and health. Being overweight increases one’s risk of developing type 2 diabetes, heart disease, sleep apnea, high blood pressure, cancer, and other severe health conditions. Incorporating more fiber into one’s diet can increase the success of one’s weight loss efforts.
How Much Fiber Do You Need to Each Day?
Types of Fiber
There are two kinds of dietary fiber – soluble and insoluble fiber. Each type of fiber offers several weight loss benefits, including:
- Insoluble Fiber—Insoluble fiber aids digestion and helps with regularity. It does not dissolve in water. As it travels through the digestive system, it whisks away waste, which helps reduce inflammation and bloating. Familiar sources of insoluble fiber include whole grains, fruit and vegetable skins, and green vegetables.
- Soluble Fiber—Soluble fiber combines with water to create a gel-like substance that feeds the healthy bacteria in your digestive tract. It helps manage weight by reducing the fat absorbed from a meal. Familiar sources include root vegetables, most fruits, oats, barley, beans, and legumes.
Benefits of Eating Fiber
- Fiber Regulates Gut Bacteria for Enhanced Weight Loss
Your gut microbiome consists of over 100 trillion bacteria. These bacteria perform various roles, including weight management, blood glucose regulation, brain function, and immunity. Fiber travels through the digestive tract and feeds the friendly bacteria. The friendly bacteria produce usable energy as they consume the fiber.
Chronic inflammation is often associated with weight gain. One way to counteract this is to improve the number of beneficial bacteria in the gastrointestinal tract. The healthy bacteria in the digestive tract help reduce inflammatory markers in the bloodstream, which can help counteract the effects of inflammation on weight.
You must burn more calories than you eat daily to lose excess weight. Many people try counting calories to help with weight loss. Unfortunately, dieters often feel hungry when trying to reduce their caloric consumption. Fiber helps suppress your appetite and keeps you feeling fuller longer.
Fiber also slows digestion, absorption, and stomach emptying. Because food remains in your stomach longer, your appetite will significantly decrease. To improve your weight loss efforts, ensure you are drinking plenty of water, which, combined with the fiber, will enhance satiety.
Research shows that fiber targets belly fat. People regard abdominal fat as the most dangerous kind of fat. It surrounds vital organs and is associated with metabolic diseases.
How to Get Enough Fiber?
The National Institute of Health reports that 95 percent of Americans are not eating enough fiber. Most of your fiber should come from your foods rather than a supplement. Top fiber-filled foods include fresh fruits and vegetables, whole grains, nuts, and seeds. Here are some tips to help you increase your fiber consumption.
- Opt for whole fruits rather than fruit juices
- Eat the skins of your fruits and veggies
- Choose whole-grain bread rather than white bread
- Switch your white rice for brown rice
- Snack on healthy seeds and nuts
- Eat oatmeal as a part of a healthy breakfast
- Add lentils or beans to your meal
- Snack on crisp vegetables instead of chips
Best Sources of Fiber
Choosing the best foods for weight loss can be difficult. You have to consider the caloric count, the nutritional value of the food, and how it impacts your digestive health. Many excellent and delicious sources of fiber can help you lose weight and keep it off. Let’s look at the top fiber sources to incorporate into your diet.
Beans—Beans are an excellent source of fiber and may help you lose weight. Some common beans to incorporate into your diet include white beans, navy beans, pinto beans, garbanzo beans, lima beans, and kidney beans.
Fruits—Many fruits, including berries, mangoes, guavas, apples, oranges, and bananas, can increase your fiber intake.
Legumes—Incorporating legumes into your diet can help with weight loss. Choose lentils, soybeans, and peas to increase your fiber consumption.
Nuts and Seeds—Eating nuts and seeds can increase your fiber consumption; however, you must be careful because they can be high in calories and sabotage your weight loss efforts. Some standard nuts and seeds to incorporate into your diet include almonds, pistachios, walnuts, pecans, pumpkin, and sunflower seeds.
Popcorn—Popcorn is a great snack for losing weight. A 3-cup serving of air-popped popcorn contains less than 100 calories and provides 4 grams of fiber, making it an excellent choice for dieting.
Vegetables—Darker colored vegetables generally have a higher fiber content than other veggies. Some top veggies to include in your diet include artichokes, broccoli, beets, carrots, collard greens, and potatoes, including red, russet, and sweet potatoes.
Whole Grains—Whole-grain breads, such as pumpernickel, rye, and wheat, are fiber-rich. Eating these and brown rice and barley can help with weight loss.
Looking for Healthy, Sustainable Weight Loss
Ensuring you get at least the recommended amount of fiber is an effective strategy for weight loss; however, it is also essential to make healthy, lasting lifestyle changes. Our integrative practitioners specialize in healthy and sustainable weight loss. They will help you develop a dietary plan and guide you toward healthy choices, including incorporating stress relief practices into your daily life, regular exercise, and a whole night’s sleep. Start your journey towards improved health, reduced weight, and a longer life.
