If you are into losing weight, you must increase your fiber intake. Research shows that increasing your daily intake of fiber, will cause you to lose weight with changing anything else in your diet!
In this article, we will discuss the in’s and out’s of eating fiber.
Currently, health care practitioners and dietians recommend 30 grams a fiber a day is what is currently recommended by health professionals. If you want to lose weight fast with fiber, increase the amount to 40 grams per day.
You can also do a holistic cleanse. A majority of these cleanses contain high fiber amounts to clean your colon which can aid in losing weight.
Eating high fiber food will satisfy your hunger and fill you up. This is due to fiber expanding in your belly and making you feel full.
Below are some reasons why everyone needs to be getting 30-40 grams of fiber per day.
There are 2 types of fiber: insoluble and soluble.
Insoluble fiber means that it doesn’t dissolve in water. This type of fiber adds bulk to your bowel movements and cleans the walls of your intestine
Fiber that breaks down in water is called soluble fiber.This fiber turns into a gooey gel-like substance and is responsible for regulating the flow of your bowels.
Functions of Insoluble Fiber
- move bulk through the intestines
- regulates the pH in your colon
Benefits of Insoluble Fiber
- promote regular bowel movement and prevent constipation
- purges body of toxins through the bowels
- Decreases chances of getting colon cancer by balance the bodie’s pH
Common foods that have insoluble fiber
- Vegetables such as green beans and dark green leafy vegetables
- Veggie and fruit peelings
- Whole-wheat products
- Corn bran
- Seeds & Nuts
Functions of Soluble Fiber
- bind with fatty acids
- prolong stomach emptying time so that sugar is released and absorbed more slowly
Why Soluble Fiber Is Good For You
- decreases the amount of “bad” cholesterol in your body, dropping your chances of getting heart disease.
- helps diabetic people to control their blood sugar levels.
Common foods that have soluble fiber
- Oat/Oat bran
- Dried beans and peas
- Flax seed
- Fruits such as oranges & raspberries
- Vegetables such as carrots and celery
- Psyllium husk
Eating a lot of different foods, especially vegetables and fruits will give you a balance of soluble and insoluble fiber. This is a foundational principle to lose fat naturally.