Can Fiber Help You Lose Weight?
You may have heard about good carbs and bad carbs. Simple carbs and complex carbohydrates. Fiber is a good carbs and also a complex carb and should not be eliminated from your diet. Fiber found mostly in plants and the skin of some fruits and does not digest easily.
According to the Mayo Clinic, eating a diet that is high in fiber has many health benefits. Consuming sufficient amounts of fiber leads to regular bowel movements, lower cholesterol, and more stable blood sugar levels. Besides all of these health benefits, a diet that contains plenty of fiber may be a solution to healthy and long-term weight loss. Most Americans don’t consume enough fiber every day, and that might be one major source of health issues that many people face.
How Much Fiber Should People Consume Each Day?
These are suggested minimum levels of daily fiber consumption by age and gender:
Men under age 50: 38 grams
Men over age 50: 30 grams
Women under age 50: 25 grams
Women over age 50: 21 grams
If you read this and think that these suggested daily amounts of fiber sounds like a lot of fiber to consume, you are not alone. This is because many studies have demonstrated that the typical American diets only contain about half as much of this key nutrient as suggested by doctors and nutritionists. Since this nutrient can help stabilize blood sugar cravings and control appetite, that could go a long way towards explaining why there is both a diabetes and obesity epidemic in the United States.
Easy Ways to Eat More Fiber for Health and Long-Term Weight Loss
People might not be struggling to control their weight because they eat too much food but because they eat too much of the wrong things and not enough of the right things. As a caution, people who aren’t used to eating a lot of fiber might want to start adding it in slowly. By letting the body adjust gradually, dieters can avoid problems like gas and bloating that people experience when they suddenly add more bulk to their diet.
These are some tips to add more fiber to a healthy diet:
Try a breakfast cereal that contains at least five grams of fiber per serving in the morning. Adding some fruit to that cereal makes it an even healthier morning meal.
Beans and legumes are a smart choice for lunch and dinner. Chile, vegetarian bean burgers, and even peanut butter can be great choices, and don’t forget the high-fiber bread.
Try to make produce at least half of the meal for lunch and supper. Salads, stir-fry dishes, and soups can be an easy way to accomplish this.
For snacks, consider nuts, fruit, seeds, vegetables, and popcorn.
Make Fiber a Friend
Fiber is a very odd nutrient. By definition, it can’t be digested. Yet, it is essential to making sure that human digestive systems work properly. One good thing about eating enough bulk is that it tends to be very satiating. In other words, people who make sure they include plenty of healthy produce, legumes, and nuts in their diets aren’t likely to eat as much junk food.
Anybody who has been struggling to lose weight by counting calories, carbohydrates, or fat grams might consider simply eating more fiber for long-term weight loss and control. It might be the one solution that helps people lose or control your weight that won’t leave you feeling hungry but will just you them feeling healthier.