Fiber & Weight Loss

In most cases, it’s the little things that can change your life. The small adjustments like making your bed in the morning or making time for cardio can set the whole tone of your day. Well, the same goes for weight loss. Making simple, slight alterations can impact your results in a huge way, like drinking more water or doing 10 extra minutes of cardio than usual.

Today we will be talking about fiber, and how this small change can be more helpful than any fad diet you can find on the internet.

Fiber is a plant-based carbohydrate packed with nutritional value. Unlike normal carbohydrates, your body doesn’t break it down and digest it but rather processes it through the intestinal tract where it does a lot of important work for your body. Fiber digests good gut bacteria and utilizes it for energy, as well as letting it function as a prebiotic fiber. This helps your health and body weight. This good bacteria also help fight chronic inflammation which has been directly connected with weight gain and obesity, so fighting it with fiber helps reverse these effects. 

Not only great for your health, fiber can be a key opponent against the stubborn belly fat. A study found that increased soluble fiber intake, as well as increased physical activity, resulted in decreased belly fat risk. Soluble fiber is a specific type which has been found to be the most effective. It dissolves in water, unlike insoluble fiber which is a bulking agent. Consuming enough of this nutrient can improve your health significantly. It positively affects your metabolism, and in turn your weight. Fiber has also been shown to reduce the risk of heart disease, diabetes, colon cancer, diverticular disease, and more. Best of all, it helps you feel full longer, decreasing your desire to snack throughout the day.

To implement this change to your diet, gradually build your fiber intake over time. This will avoid abdominal discomfort and digestive problems that can follow a spike in consumption. As for how much, a study found that aiming to eat 30 grams of fiber a day can jump-start your weight loss. It can also lower your blood pressure and improve your body’s reaction to insulin. 30 grams of fiber a day might sound easy, but if you aren’t used to eating a lot of veggies, you might find it to be a lot more difficult. Some great sources of fiber include foods like beans, broccoli, asparagus, brussels sprouts, raspberries, and flax seeds. As a key, generally the darker the vegetable, the higher the fiber content. Supplements are also a great option for making sure you get those beneficial nutrients.

 

https://www.health.harvard.edu/blog/making-one-change-getting-fiber-can-help-weight-loss-201502177721

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3248304/

https://www.ncbi.nlm.nih.gov/pubmed/21681224