Is fiber good for weight loss? According to registered dietitian Monique Richard, yes. This is because it is very filling with low calories, which may help if you are watching your food intake.
“the basic are carbohydrates or starches that our bodies cannot easily digest,” explains Richard, spokesperson for Academy of Nutrition and Dietetics (Opens in a new tab) and owner of Nutrition-In-Sight. “It can help us feel full, slow us down by taking longer to chew, possibly reduce the amount of food we eat, boost the good bacteria in our digestive system, as well as keep us regular.”
Gut bacteria can also influence how food is digested, how fat is stored, and whether we feel full or hungry, thus promoting digestive health by The best probiotic It could be another way to help lose weight.
Richard adds: “Because fiber is found in fruits, vegetables, and plants, High-fiber foods They tend to be naturally low in calories and higher in other beneficial nutrients.”
In this article we talk more to Richard and registered dietitians Carolyn Suzy and Holly Larson to find out just how beneficial fiber can be for weight loss.
What are fibres?
Fiber is an essential nutrient found in plant foods. However, many Americans fall short of the recommended daily amount in their diets. According to Richard, it is recommended to consume 20-35 grams of fiber per day, or more in some cases, as well as plenty of water. Excess fiber without adequate hydration can lead to gastrointestinal distress, such as bloating, cramping, gas, constipation or diarrhea.
Monique Richard is a registered dietitian and nutritionist with a Master of Science in Clinical Nutrition and a minor in Psychology. She is a national media spokesperson for the Academy of Nutrition and Dietetics and owner of Nutrition-In-Sight in Johnson City, where she provides nutrition communications, counseling, and advisory services.
Dietary fiber is important to health in various ways. It helps us feel full, which can contribute to weight loss and weight management, and eating enough of it can lower cholesterol, according to a meta-analysis in American Journal of Clinical Nutrition (Opens in a new tab).
The research found that some soluble fiber helped reduce total cholesterol and LDL cholesterol (the “bad” kind that increases the risk of heart disease and stroke) by similar amounts. A diet rich in fiber can prevent constipation and regulate blood sugar levels.
There are two main types of dietary fiber – insoluble and soluble. “Insoluble fiber, which you’ll find in the stringy part of celery and parts of plants such as the skin or pulp, bulks up stool, supports bowel movement and ‘sweeps’ the intestines,” Richard says.
Soluble fiber absorbs water, expands like a sponge, slowing digestion, binds to cholesterol and may help firm stools. Think oats, dried beans, barley apples, potatoes, and berries. Most foods contain both types of fiber in varying amounts.”
Is fiber good for weight loss?
At the most basic level, to lose weight, you need to be at a level Calorie deficiency (You burn more calories than you use up), but eating foods high in fiber can help because they require more chewing and increase satiety (the feeling of fullness). So if you feel full early on, you’re less likely to overeat and may reduce your calorie intake, which can help you lose weight without even thinking about it, says Richard.
Actually Study 2015 (Opens in a new tab) It found that eating just 30 grams of fiber per day – without making any other important dietary changes – could help with “significant weight loss”.
Other research has been published in International Journal of Food Sciences and Nutrition (Opens in a new tab) He points out that a certain type of fiber — called viscous fiber — can actually suppress appetite. This is a soluble fiber that forms a gel and can bind cholesterol in your gut so that it cannot be absorbed.
You can find viscous fiber in apricots, beans, asparagus, oats, Brussels sprouts, and sweet potatoes. By adding these foods to your diet, you may end up eating less food without noticing, which in turn can help with weight loss.
How can you get enough fiber from your diet?
Fiber is found in vegetarian foods That’s why a vegan diet It can also be beneficial for weight loss. If you eat the peel or peel of fruits and vegetables, you will get an even bigger hit, as it is naturally found in these sources. It is also commonly found in beans, lentils, nuts, seeds, and whole grains such as brown rice and oatmeal, which have a fiber-rich outer bran layer.
High-fiber foods are not only good for weight loss. There is strong evidence to suggest that eating more fiber is associated with a lower risk of infection heart disease (Opens in a new tab)And the brain attack (Opens in a new tab)And the Type 2 diabetes (Opens in a new tab) And the Bowel cancer (Opens in a new tab).
Registered Dietitian Caroline Suzy, spokeswoman Academy of Nutrition and Dietetics (Opens in a new tab)told Live Science: “People who eat a high-fiber diet tend to see a decrease in their appetite because it fills you up. Fiber-rich options include fresh fruits, vegetables, whole grains (barley, millet, amaranth, farro, and brown rice), oats, nuts, and beans.”
“Snack on raw almonds or add some flaxseeds or chia seeds to your cereal. Add veggies at every meal. Side salads, crudets, and sneak greens in soups/chili/stews and casseroles. Raw veggies are also a great snack.”
Carolyn Suzy is the Director of Mercer, a global health consulting firm, and a member of the company’s holistic health management team where she leads the Nutrition and Weight Management division. She is a past president of the Dietetic Association of Oklahoma City County and an alumna of the University of Oklahoma Health Sciences Center.
Here are some easy ways to increase your fiber intake:
- Choose a high-fiber breakfast like whole-wheat crackers, shredded whole grain breakfast cereal, or steel-cut oats with nuts and berries.
- Choose whole-grain bread or whole-grain bread and pasta, Bulgarian wheat or brown rice
- Eat a lunch roll in whole grain tortillas
- Preserve the potato peel
- Consume more fresh and dried fruits, or canned fruits for dessert
- Snack on oatmeal cookies, unsalted nuts, seeds, fried vegetables and fresh fruits with the peel
However, a registered dietitian holly larson (Opens in a new tab), owner of Holly Larson and Co. He also says to keep in mind that you want to increase your fiber intake gradually and with plenty of fluids.
“As dietary fiber travels through the digestive system, it’s like a new sponge; it needs water to fill up and pass smoothly,” she explains. “If you consume more than your usual amount of fiber but do not have enough fluids, you may experience nausea or constipation.
Before reaching for fiber supplements, consider this: Fiber is found naturally in nutritious foods. Studies have found that the same benefits, such as feeling full, may not come from fiber supplements or from high-fiber foods. If you are missing out on your daily fiber intake, you may be missing out on other essential nutrients as well.
“Fiber intake is a good measure of overall diet quality. Try to reach your fiber goal with unrefined foods so you get all the other benefits they provide as well.”
This article is for informational purposes only and is not intended to provide medical advice.
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