If you are trying to lose weight, aim to eat more fiber. A high-fiber diet can increase satiety, reduce hunger, reduce your overall caloric intake, promote weight loss, and improve your overall health.
Fiber is a complex carbohydrate that the human body cannot digest, because it is not digested, fiber does not provide nutrients or energy, and it does not contain calories, however, it promotes digestive health and helps the body eliminate potentially harmful waste.
There are two main types of fiber – soluble and insoluble and both are beneficial for health, according to the Onlymyhealth.com report.
Soluble fiber:
This type of fiber dissolves in the stomach to form a gel-like substance that can trap fats, sugars and cholesterol. Hence, it helps lower blood sugar, cholesterol levels and even aid in weight loss.-
Insoluble fiber: This type of fiber does not dissolve in your stomach. Instead, it absorbs water and increases volume, as insoluble fiber aids digestion by providing bulk and moisture to the stool.
Dietary supplement versus high-fiber foods for weight loss
Experts recommend eating 19 to 38 grams of dietary fiber per day, depending on gender and age. –
According to the United States Department of Agriculture (USDA), daily fiber intake should be 25 grams per day for women and 38 grams for men, for women and men over 50, the recommended daily intake drops to 21 and 30 grams, respectively. However, many people do not eat enough fiber to meet these guidelines.
Taking a fiber supplement may help you achieve your daily fiber goals. You can find different types of fiber supplements including psyllium husk, glucomannan, and inulin. These supplements come in many forms, including powders, capsules, and tablets.
However, eating whole foods is a better option for increasing your fiber intake for weight loss or other health reasons. In addition to fiber, whole foods provide a wide range of vitamins, minerals, and nutrients that are not available in supplement form. What’s more, high-fiber foods are more filling than supplements.
The best fiber-rich foods for losing weight
Fiber comes exclusively from plants; You will not get the fiber from meat, fish, or animal products (including dairy products). Try to get both types of fiber by consuming a variety of plant foods.-
Soluble fiber is found in beans, oats, apples, carrots, barley, citrus fruits, psyllium, and peas. Foods high in insoluble fiber include nuts, beans, vegetables, potatoes, broccoli, wheat bran, and whole wheat flour.
If you are looking for a more comprehensive food source of fiber as an alternative to supplements, then chia seeds and flax seeds are an excellent choice for you. Chia seeds contain 40% fiber by weight. A 28-gram or 1-ounce serving of chia seeds contains 11 grams of fiber. Chia seeds are a good source of omega-3 fatty acids, antioxidants, iron and calcium.
Just one tablespoon of flaxseeds can provide 3 grams of fiber. Flaxseeds are also an excellent source of omega-3 essential fatty acids and antioxidants, as well as containing adequate amounts of vitamin B1, copper, magnesium, phosphorous, and selenium.
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