Why Are Foods Rich In Fiber Good For Losing Weight?

Weight loss is one of the numerous benefits of a fiber-rich diet. With the average American consuming only 12-15 grams of fiber daily rather than the recommended amount of 25-35 grams, it's no wonder there is an obesity epidemic. Fiber is the structural part of fruits, vegetables, and grains that the digestive system can't digest or break down. The 2 kinds of fibers, water-soluble and water-insoluble, are good for losing weight in 5 different ways.

1. Fiber has a tendency to bind with fats. The saturated fats move through the colon to be eliminated and not absorbed by the body. Each gram of fiber can flush 7 calories of fat. If you eat 35 grams of fiber each day then 245 calories are flushed away. You get the picture. Try to eat fiber-rich foods such as salads, cooked vegetables, and whole grain carbohydrates with every meal.

2. Water-soluble fibers delay the time it takes for food to pass through the body's system, and so they provide a feeling of fullness. They also slow the absorption of glucose (sugar) from the bloodstream and so they help to keep blood-sugar levels more even throughout the day. Foods that have high concentrations of water-soluble fibers include: apples, oranges, carrots, potatoes, oats, barley and beans.

3. Fiber-rich foods require more chewing so one is forced to eat slowly and feel satisfied sooner. It's always a good idea to chew food slowly because it takes our brain 20 minutes to register the stomach is full.

4. Fiber has almost no calories because the intestinal system does not digest fiber. In fact, natural fiber-rich foods enable the body to lose weight effectively because they have fewer calories than foods high in fat and sugar. Natural fiber-rich foods include grains found in high-fiber cereals, such as bran, and fruits and vegetables. It's important to note though, just because a packaged food is advertised as high in fiber, doesn't mean it has no fats or sugars. Read labels carefully.

5. Water-insoluble fibers speed up the transfer of food through the intestines and also trap water, so they are particularly good in helping prevent constipation. Foods that have high concentrations of water-insoluble fibers include: vegetables, wheat bran, corn bran, rice bran, and most other whole grains. It's a good idea to increase the amount of water you drink daily. Fiber absorbs water and so you will want to drink more water to push the fiber along its course.

In conclusion, there is ample evidence that fiber-rich foods help one to lose weight. Try to include at least 5-7 servings of fruits and vegetables each day. Choose a balance of water-soluble fibers and water-insoluble fibers to experience all the healthy benefits fiber has on the body including weight loss.

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