Fiber For Fat Loss – How True Is It?
If you are like many fitness fan, you possibly grew up hearing about how good fiber is for you and the many benefits of eating fiber for weight loss. But, the question is does fiber help weight loss?
Well, I’m certain it does. That’s the truth folks, fiber can help you burn fat fast and also gives you a stronger gut. In addition, studies have shown that eating enough fiber can help lower cholesterol, stabilise your blood sugar, and help fight against heart disease and colon cancer.
- Soluble fiber can restrain your body from absorbing dietary fat and cholesterol. Thus, can help lower LDL/or bad cholesterol levels in your blood.
- Soluble fiber also slows down digestion and the rate at which carbohydrates and other nutrients are absorbed into your bloodstream. Thus, can help control your level of blood sugar
- Insoluble fiber can help prevent constipation by providing “bulk” for stool formation and thus increase the drive of nutrients and waste through the digestive system
- Both soluble and insoluble fiber may help you eat less, keeps you full for longer periods and helps you stay satisfied
- Fiber gives you an extra advantage in burning fat naturally
- Eating meals high in dietary fiber enhance intestinal regularity and can lessen the risk of developing cardiovascular disease
So, what is fiber and where do we get it from?
Our only source of getting fiber is from plants. That’s right mates, you get fiber only from plant foods and is often called dietary fiber. Fiber is the only form of carbohydrate that cannot change to sugar when eaten, unlike sugar and starches, but also your body can’t break fiber down. So, the fiber you consume always ends up in your large intestine undigested. The impact it has on your body at that time depends on the type of fiber you eat.
We have two known forms of dietary fiber, namely, soluble, and insoluble fiber. You’ve possibly heard people say that you should eat lot of soluble fiber as it’s the one that will boost your performance. This is far from the reality, as both soluble and insoluble fiber offer incredible benefits for your health as well as weight loss journey. So, in essence, you really need both in your diet.
Soluble means “able to be dissolved, especially in water”. Thus, soluble fiber dissolves in water and turns into a semi-liquid substance in your intestine. This new formed jellylike substance combine with the excess cholesterol given off in your liver as bile acids. Now you understand one importance of soluble fiber, as it binds to cholesterol and keeps it from circulating through your blood, as a result lowering your cholesterol levels in the blood.
In addition, it prevents blood sugar and insulin spike after you eat, especially high carbs, and also keeps you full for longer periods, resulting in better absorption of essential vitamins and minerals. So, it helps maximise the benefits you get out of your food by slowing stomach emptying.
Similarly, as the name implies, insoluble means "incapable of being dissolved”. This form of fiber is generally known as roughage. It does not get dissolved, so causes an increase in fiber bulk and as a result help clearing your stomach of all its waste. It also helps contain ghrelin, a peptide hormone that triggers the feeling of hunger, for several hours after eating. Therefore, you always inclined to eat less when you get plenty of insoluble fiber in your diet.
Best sources of fiber
Best sources of soluble fiber
Best sources of insoluble fiber
Beans and peas
Nuts and seeds e.g. Walnut
Vegetables e.g Kale
Oats and / or Oatmeal
Nuts and seeds e.g. Almond
Whole grain foods e.g cereals
Vegetables e.g Broccoli
How does fiber help weight loss?
As stated earlier, fiber help clean your stomach of all its waste and as a result reduces the time digested food sits in your intestine. This in turn saves your body from absorbing starch and sugars, but also allows you to eat fewer calories and keeps you full for longer period. So, by dropping calories, being full for longer periods, and the additional benefit of reducing the quantity of cholesterol in the blood, you can easily eat less and still feel satisfied, and in turn gives you a boost in burning fat naturally.
The bottom line
Consuming enough fiber may help you stay lean, decrease inflammatory stress on your body and suppress the hormone that triggers the feeling of hunger.
How much fiber should I eat?
For now, I can’t tell you exactly how much fiber you should eat, as there is no suggested dietary allowance for fiber at the moment. Yet, experienced individuals and professionals normally advised for people to take in between 10 to 13 grams of fiber for every 1000 calories consumed.
However, eating too much of fiber may increase digestive discomfort and imbalanced nutrition. You might also experience cramping, bloating, gas, and stomach discomfort.
I hope this article helps and if you find it interesting, you're always welcome to share it, leave a comment or suggest new blog content.
Peace and Blessings!