Fiber is a largely overlooked necessity to weight loss. It’s suggested for men to aim to eat 30-38 grams and women should aim for 21-25 grams of fiber each day. It can help with weight loss. It can also lower your blood pressure and improve your body’s response to insulin. A simple diet with fiber intake is just as effective as the complicated dieting fads. However it is best not to eat a lot of fiber right away but to increase your intake slowly to improve your body’s response.
There are two different types of Fiber; insoluble fiber and soluble fiber.Soluble fiber is different from insoluble fiber based off of how it interacts with water and throughout your body. There are benefits of both types of fiber! Most foods contain both types of fiber but are usually higher in one type than the other. Foods that include soluble fiber are oranges, Brussels sprouts, apples, and many other vegetables. Insoluble fiber is found in green beans, cauliflowers, and nuts.
Soluble fiber attracts and mixes well with water. It turns into a gel during digestion and slows the digestions process. It can help you maintain or lose weight by keeping you fuller longer. It soaks up water as it passes through your digestive system; this helps guard against constipation and diarrhea. It aids in heart protection by attaching to cholesterol particles in your digestive system. This helps to reduce overall cholesterol levels and the risk of heart disease because it takes them out of the body when it attaches to the particles! Soluble fiber isn’t absorbed into the body so it doesn’t spike blood sugar levels. It helps keep blood sugar levels under control to combat diabetes. Soluble fiber also helps keep your gut bacteria healthy. It acts as a prebiotic, providing the bacteria with nutrients.
Insoluble fiber although it doesn’t have as many benefits of soluble fiber its still important in your diet. It adds bulk to the stool and appears to help pass food more quickly through the stomach and intestines. It can play a good role in weight control because it can help suppress hunger cues. It helps to improve bowel-related health problems and keep you regular. Insoluble fiber’s main benefit is its bulking agent properties.
Fiber has a lot of healthy benefits along with maintaining and losing weight. It can help lower and control blood pressure, cholesterol, and blood sugar levels. It is a filling nutrient with very few calories. It’s best to incorporate fiber in to your diet but you can use supplemental fiber if that is too difficult. Overall fiber is an important key to a healthier lifestyle!