Does eating more fiber help with weight loss?
Most high-fiber plans for weight loss still need a reduction in calories. There are many reasons why including more fiber in your diet can help boost weight loss and make it less painful. Here are three ways fiber fights fat.
Fiber controls fat and sugar intake
Fiber helps regulate blood sugar
Fiber has a fat-binding effect
To start with, unlike other carbohydrates, most dietary fiber doesn’t provide any calories — they are low in fats and sugar. This means you fill up on wholesome fiber rich food and less room for fatty foods, making them ideal for people who are trying to lose weight.
High fiber food requires a longer breakdown and therefore releases blood sugar more slowly. Your blood sugar levels won't dip, which usually would lead to food cravings. Your energy will be maintained throughout the day with a high fiber diet.
Some fiber naturally binds to fats you eat and helps escort them from the body, keeping your body from absorbing calories before they can be stored as body fat.
Fiber Facts...
Fiber slows the absorption of nutrients into the bloodstream, by curbing insulin production after a meal.
Dietary experts recommend eating 20 to 35 grams of fiber a day. Increasing your fiber intake by even a few grams a day may make the difference between being lean or obese. In Africa, where obesity is uncommon, it was found that fiber constituted a major portion of the diet.
Another benefit of fiber is that it helps you feel fuller for longer. So always make sure that you eat high-fiber foods. Also include fresh and cooked vegetables and fruits, as well as whole grains and beans.
What beverage goes best with foods high in fiber? WATER! It is an essential nutrient in any diet, but very important when you are increasing your fiber intake. It is also another way to reduce your appetite. Sometimes when you think you are hungry, you may just be thirsty. So first try drinking a glass of water.
What are other health benefits of fiber?
Prevent constipation, diverticular disease, and hemorrhoids
Reduce the risk of bowel cancer
Reduce the risk of heart disease, stroke, and diabetes by up to 30%
Definitely. Having spent a long time in the stomach, fiber moves through the large intestine relatively quickly and health experts believe this helps to keep the digestive system healthy, preventing bowel problems such as constipation, diverticular disease and hemorrhoids (piles), as well as reducing the risk of bowel cancer. Interestingly, all these conditions tend to be uncommon in undeveloped countries where intakes of fiber are high, compared to Western societies where these medical problems are widespread and fiber intakes are low.
Furthermore, most fiber-rich foods are also low in fat and packed with vitamins and minerals – and when it comes to preventing disease, it seems that it’s this whole package of nutrients that’s important. For example, wholegrains like wheat, barley, oats, rye and rice contain not just fiber, but a number of nutrients that may reduce the risk of heart disease, stroke, certain cancers and diabetes by as much as 30 per cent. These include antioxidant nutrients vitamin E, zinc and selenium and a range of plant compounds called phytochemicals.
Also, several large studies in America, Finland and Norway have found that people who eat relatively large amounts of wholegrain cereals have significantly lower rates of heart disease and stroke. It’s thought that a particular type of fiber called soluble fiber may be partly responsible as it helps to lower blood cholesterol levels.
Should children eat a lot of high-fiber foods?
Although older children and teenagers will benefit from eating plenty of fiber-rich foods, very young children shouldn’t be given large amounts. This is because they have small tummies and generally consume much smaller quantities of food than older children and adults. Because fiber-rich foods tend to be filling but reasonably low in energy, young children may not be able to satisfy their energy requirements and this may mean they don’t grow as well as they should.
What if I follow a wheat-free diet?
Providing you include plenty of fruit, vegetables, and brown rice it is still possible to eat high fiber food. Get our poster now to see 30 high-fiber foods that you can use to increase your daiy dietary fiber. It is easier than you think! You might also want to see our Blood Type Posters that can give you some alternative grains to replace the typical wheat-based products.
Is there a down side to high-fiber diets?
Some fiber is fermented in the large intestine by bacteria that live there and this results in the production of gases like methane, hydrogen and carbon dioxide. The amount of gas produced depends on the type of fiber eaten and the gut bacteria present. But it explains why some find that excessive wind, discomfort and bloating occur if they suddenly boost their fiber intake to help them lose weight.
This is usually a short-lived problem as the large intestine and gut bacteria gradually adapt to an increased intake of fiber. The key is to introduce fiber-rich foods into the diet gradually – and to wait it out. Start out by eating an extra 5 grams of fiber a day which would equal about a half a cup of raspberries and a sprinkling of chick peas. When your body has made the adjustment, add another 5 grams of fiber, and give yourself more time to get used to that. Continue for several weeks and you will get all the fiber you ned without the discomfort.
Occassionally, constipation can also be a side effect of a high-fiber diet if fluid intake isn’t also increased. This is because fiber acts like a sponge and absorbs water. The best way to avoid this, is to boost fluid intakes together with fiber intakes. Water is an essential part of everyone's diet and you should be drinking a minimum of 2000 mL every day. If you are active in exercising, then you should drink even more to compensate for the water lost through sweating.
Most nutritionists and dietitians recommend high-fiber diets, not just because they can help to reduce the risk of health problems ranging from constipation and piles to heart disease and cancer, but also because they help to fill us up.
This is crucial if we want to lose weight, but it’s also important in helping us to keep our weight steady, so that we avoid becoming overweight or obese in the future. People who worry that eating more fiber will give them wind should at least give it a go and be patient. This really is a small price to pay for such major health and weight loss benefits and is only a temporary problem anyway.
30 Fat Blasting Foods You Can Buy at Your Grocery Store...
Fiber comes wrapped in all sorts of packages, from common fruits and vegetables to more exotic grains and legumes. Some of these foods are easy to add to your diet: For example, apples, apricots, berries, and pears are often the tastiest when eaten fresh. Other foods, such as potatoes and brown rice, must be cooked to unleash their best flavor. Still others can be silent partners when you want to get more fiber in your diet. A good example is wheat germ, which you can sprinkle a handful of in everthing you bake without dramatically changing its flavor.
This poster is your grocery list for 30 of the best fiber rich foods — all which you can find in your local grocery store.
