What is your best weapon against obesity? A proper diet plan is the answer. To lose weight, you need to achieve a calorie deficit and this can be done by eating the right foods. Some people do it through exercise, but unfortunately not everyone has much time on their hands to do this regularly. One important part of a healthy diet is fiber. It has long been linked to healthy digestion. By eating foods rich in fiber, not only do they improve your digestion, but also help aid in weight loss.
How does fiber work?
It works by decreasing the absorption of nutrients in the intestines. There are many foods to eat to increase fiber intake. Fruits and vegetables are some of the popular choices. You can also add nuts and seeds to your diet. Fiber also works by creating a sense of satiety. Whenever you eat foods containing a lot of fiber, you will feel full quickly. As a result, you’ll no longer want to chew for a couple of hours.
Daily fiber recommendation
Fiber should be consumed at around 30-40 grams every single day. These figures applied for men. Women need slightly less. What happens when you fail to meet the daily need? There are some problems that may arise, such as constipation. When you have this, it indicates that there’s a problem with the bowel movement due to lack of dietary fiber in the tract. Given its vital role in digestion, please amp up your fiber intake. Besides, it also serves other functions, like keeping cholesterol and sugar levels in check.
Sources of dietary fiber
There’s no way you will run out of sources of fiber if you try. There are plenty of foods out there that contain this substance. Let’s make a list. First, you can get it from bran of grains. Oat bran, for instance, is ideal for a high-fiber diet. It has unique properties to control cholesterol. There are many other alternatives, such as corn and wheat bran.
Moving onto the next is beans. Beans are also nutritious and make a perfect choice to increase fiber intake. Despite the benefits, beans are also known for causing gas. So if you rarely eat them for fear of the side effects, just add them little by little. Let the body get used to the compounds in this healthy food. You can also get fiber from leafy greens..
Broadly speaking, veggies are naturally loaded with fiber, vitamins, and minerals. It’s great when veggies make the most part of your meal plan. However, not all veggies are created equal. Some contain more starch, meaning that they pack higher carbs and calories. These types are still healthy, but can still mess up your diet, so count the calories carefully.
A high fiber diet for weight loss
Fiber is typically safe to consume. However, some people have sensitivity to fiber especially the types that are harder to digest. If you’re one of them, then it’s advised to cook high-fiber foods before consuming them because heat can soften the fiber content. This way the body will be able to process it more thoroughly.