With an increased interest in healthy eating, allMore often you can hear the word “fiber”, the meaning of which is not known to everyone. Deficiency of fiber in the diet leads to serious diseases of the gastrointestinal tract, obesity and other very unpleasant consequences. A lot of nutritionists say that fiber is the foundation of a healthy diet. What is it and what is its use? Read …
Fiber (scientifically “cellulose” orIn simple terms “dietary fiber”) is the most important component of the cell walls of plants, which is not digested by digestive enzymes of the body, but is processed by a useful microflora of the intestine. This is one of the most valuable nutrients, the utility of which can sometimes be overestimated. Here are the main reasons for including foods that contain fiber in the diet.
Excellent remedy against constipation
Fiber dilutes the stool, thereby reducingProbability of congestion in the body. Food rich in fiber passes the gastrointestinal tract (GIT) for 24-36 hours; Compare: products with low fiber content for this need 3-4 days!
By the way, constipation (which many people for some reasonIgnored) can lead to hemorrhoids, varicose veins of the pelvic organs and lower extremities, hernia, colitis, diverticulosis, polyposis and even colon cancer.
Perfectly cleanses the body
Fiber passes through the digestive tract without digestingAnd the body is not digested. At the same time, it literally “sweeps” out of the body all harmful substances, including slags and toxins. On the other hand, if fiber intake is low, food remains roam in the intestine, settle on its walls and poison the body.
Reduces the risk of cardiovascular disease
The use of fiber in food reducesBlood pressure and cholesterol level in the blood. Scientific research has shown that a regular abundant diet with products of plant origin reduces the death rate from coronary heart disease by 5 times!
Effective for weight loss
With a daily intake rate of about 35 grams,Taking even only 14 grams of fiber per day, you lose at least 1 kg in weight for two months. Important in this case is that the products with fiber saturate relatively quickly, due to its unique ability to absorb water (about 5 times its own volume).
Curiously: some people, having tasted pasta with fiber for lunch, easily refuse dinner, which leads to weight loss. By the way, such macaroni treat intestinal dysbacteriosis.
Reduces the risk of developing diabetes
Fiber of whole-grain foods, slowing downAssimilation of carbohydrates, fats and normalizing the level of glucose in the blood, reduces the risk of diabetes type 2 by one third. If you eat foods with fiber, containing antioxidants (vitamins C and E, beta-carotene), this indicator is significantly increased.
Prevents gastrointestinal ulcer
Communicate with people suffering from a stomach ulcer or 12-типерстной intestines – and you will make клетчатку an integral part of the ration.
Prevents the appearance of gallstones
As a rule, the stones in the gallbladderThink only when they have already appeared, while the latter can bring you a lot of trouble. Is not it easier to prevent the problem? Fiber normalizes the liver’s liver function, reduces the absorption of bile acids and cholesterol, which prevents the formation of gallstones.
Reduces the likelihood of premature death
Regular consumption of whole grains is more than 1/5, reduces the risk of early death.
What foods are the most fiber?
1) Whole-grain products: Bread from wholemeal flour, whole-grain pasta, whole-grain cereal, etc. In one slice of bread the gross fiber content is the same as in 8 slices of white, and nutrients – about 3 times more!
2) Fresh vegetables and fruits.
3) Nuts and dried fruits, mushrooms and berries.
4) Legumes. If you increase the consumption of legumes from 1 time per week to 4, the risk of developing pancreatic cancer will be reduced by 20 times! Legumes also counteract the development of prostate cancer.
To consume the necessary amount of fiber, you need to eat:
– at least 3 fruits a day;
– at least 3 servings (approximately 100 ml each) of vegetables per day;
– at least 4 servings of bread from wholemeal flour, cereals, brown rice, oatmeal per day;
– Several times a week: beans, peas, corn or soy.
But here are some useful data on the content of fiber in food:
1 cup 100% of the porridge – 26.4 g
1 piece avocado -10 g
1 cup fresh raspberries – 9 g
1 cup of soup with beans – 8 g
1 cup plov of brown rice and lentils – 6.4 g
1 cup bran flakes – 6 g
1 pear – 5.5 g
1 cup of meat or chicken soup with vegetables – 5 g
1 cup brown rice – 5 grams
1 cup of lettuce and 1 cup of carrots – 4.8 grams
2 cups lettuce – 2.4 g
1 fresh orange – 2 g
1 cup of dry breakfast from whole oatmeal and wheat starch – 1.6 g
1 cup white rice – 1.5 g
1 slice of bran bread – 1.5 g
1 cup chicken soup with noodles – 1 g
2 cups lettuce – 1 g
1 slice of rye bread – 1 g
1 slice of white bread – 0.5 g
150 ml of orange juice – 0.5 g
Finally, we note a few important points.
In animal products (meat, butter, cheese, milk, eggs, fish), refined oil and sugar, there is no vegetable fiber.
As a result of heat treatment, some of the dietary fiber breaks down.
So-called fiber preparations are nothing more than a carbohydrate dummy.
Excessive consumption of fiber can cause bloating, nausea, vomiting, diarrhea, reduce the absorption of a number of minerals and vitamins. Everything is good in moderation!
When it comes to losing weight, one simple piece of advice may be more helpful than all the diet books, calorie counting, and portion measuring put together: Eat more fiber.
A recent study found that people who added more of it to their diets — without changing anything else — lost almost as much weight as people who followed the heart-healthy, low-fat eating plan recommended by the American Heart Association.
The study added to a growing body of evidence that people who eat more fiber tend to have a healthier body weight.
While high-fiber foods tend to be healthy (think: fruit, veggies, whole grains), what proved equally important was that this kind of diet was easier to stick to than the other, more structured approach.
What Is Fiber?
It’s a carbohydrate found in plant foods like fruits, vegetables, and whole grains. Unlike other carbs, it isn’t easily digested by your body, so it passes quickly through your system without causing your blood sugar to rise.
All fruits and vegetables have fiber, but it’s mostly concentrated in the skin, seeds, and membranes. That means an apple with the skin on has more fiber than a peeled banana. Some of the richest fruit sources of it are whole berries like raspberries and strawberries, says Tracie Jackson, RD, a nutrition therapist with the University of Nebraska Medical Center.
“Rather than scooping grapefruit out of the little juice pockets, peeling it like an orange and eating it will give you more fiber,” she says.
So how much do you need in order to lose extra pounds or stay at a healthy weight? Women under 50 years old should aim to get 25 grams of fiber a day, and men should shoot for 38 grams. Some experts recommend even more.
Americans get only about half that, which means we’re missing out not only on the weight benefit, but also a lower risk of heart disease and type 2 diabetes.
How Does It Help With Weight Loss?
Fiber has no magical fat-burning properties. It simply helps you feel full without adding a lot of extra calories to your diet. When you have a baked potato (with skin) instead of a bag of potato chips, for example, you’re not only eating fewer calories — you’re less likely to feel hungry again an hour later.
“It’s choosing the most intelligent calories,” says Rebecca Blake, director of clinical nutrition at Mount Sinai Beth Israel in New York City.
How exactly does fiber guard against hunger pangs? Simple: It fills your stomach, stimulating receptors that tell your brain that it’s time to stop eating.
You’ll also need to drink plenty of H20, about eight glasses a day, to move fiber through your digestive system, and that helps against hunger too. “All that water contributes to feelings of fullness and controls thirst, which can often be confused with hunger,” says Stephanie Polizzi, a registered dietitian nutritionist.
The “soluble” type of fiber, which absorbs water, forms a kind of gel inside your gut, slowing the absorption of sugars into your bloodstream. Lower blood sugar levels mean lower insulin levels — and that means your body is less likely to store fat.
What About Supplements?
It’s best to get your fill of fiber from food rather than from supplements.
Experts aren’t totally sure whether fiber on its own offers the same perks as when it’s combined with other food compounds. “We don’t really know if a particular nutrient works the same in isolation as it does coming from the broccoli,” Jackson says.
But supplements might help if you can’t get enough fiber from your diet, and especially if you’re feeling constipated. Talk to your doctor about what’s right for you.
You’ve probably been told you need to eat more fiber but do you know the reasons why?
Dietary fiber, mostly found in fruits, vegetables, whole grains, and legumes, is most well-known for being able to provide constipation relief. There are other health benefits to eating foods rich in fiber though. They can help people lose weight and reduce the risks of diabetes and heart disease.
It’s not like it’s difficult to find great tasting foods filled with fiber either. It’s important that you find out how much dietary fiber you need and which foods have it. Of course you need to then eat enough of those foods. Find creative ways to make them a part of your meals and you won’t even notice them. Just adding salad to a sandwich made on whole grain bread is a small step that can go a long way.
What is Dietary Fiber?
Dietary Fiber is also sometimes called bulk or roughage. It is the parts of plants that can’t be digested by the body. It’s different from other components of food like fats, proteins, and carbs. These are all processed and absorbed by the body whereas fiber isn’t. Fiber leaves your body in pretty much the same condition it entered it, unaffected by the digestive system.
There are two main kinds of fiber; soluble and insoluble. Soluble fiber dissolves in water while insoluble fiber doesn’t.
- Soluble Fiber: soluble fiber forms a gel-like substance when it is dissolved in water. It reduces blood cholesterol and controls glucose levels. Soluble fiber can be found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyillium.
- Insoluble fiber: Insoluble fiber helps move material through your digestive track and bulks up your stool. This makes it great for relieving constipation and correcting problems with irregular stool. If you want to get more insoluble fiber then increase your intake of whole-wheat flour, wheat bran, nuts, beans and vegetables like cauliflower, green beans and potatoes.
Many plant-based foods are good sources of both soluble and insoluble fiber. How much of each kind of fiber is in a food depends on the food itself. So make sure you eat a wide variety of high fiber foods to get the most benefit.
Benefits of Eating a High Fiber Diet
Speaking of the benefits of a high fiber diet: Here are some of the many benefits of eating a high fiber diet:
- A high fiber diet normalises bowel movements: dietary fiber adds to both the weight and size of your stool while softening it. It’s easier to pass one of these bulkier stools so you’ve got less chance of being constipated. Fiber can also help to solidify loose and watery stools. This is because it absorbs water as well as adds bulk.
- It keeps your bowels healthy: Eating a high fiber diet can lower your chances of developing hemorrhoids and diverticulosis. Some of the fiber you eat is fermented in the colon and researchers are still looking at this effect and the role it could play in preventing colon diseases.
- Reduces cholesterol: The kind of soluble fiber you get in beans, oats and bran can reduce your blood cholesterol levels by bringing down your levels of low-density lipoprotein; the “bad” cholesterol. Studies have also shown that fiber can have other positive effects on the heart including reducing inflammation and blood pressure.
- Controls blood sugar levels: People who suffer from diabetes can really benefit from soluble fiber. This slows down the absorption of sugar to improve the overall levels of blood sugar in the body. Eating a healthy diet rich in insoluble fiber can help reduce the risks of developing type 2 Diabetes.
- Helps to lose weight: Eating high fiber foods tends to satisfy you more than eating a low fiber food. This means that you feel full faster and for longer. So you’re going to eat less food overall. If this wasn’t enough it also takes a little longer to eat these less “energy dense” foods. Being less energy dense simply means they have less calories. It takes a while to feel full in the first place so foods that are slow to eat and process like this are great.
One more potential health benefit for eating dietary fiber is a reduced risk of developing colorectal cancer. Unfortunately the evidence isn’t conclusive so it’s impossible to say for sure if eating dietary fiber definitely reduces the risk of colorectal cancer or not.
How Much Fiber Do You Need?
The Institute of Medicine, the body behind all things health and medicinal, provide the following guidelines on how much fiber adults need in their diet.
|Age 50 or Younger||Age 51 or Older|
|Men||38 Grams||30 Grams|
|Women||25 Grams||21 Grams|
How to Increase Your Dietary Fiber Intake
It might sound like a lot of fiber but it is possible. Ensure that you always read the nutrition label on the food that you purchase and eat. If you have diabetes or are worried about developing it then chances are you already do this to count the number of carbs in food. Dietary fiber is in the carbs section of the nutrition label; listed under “total carbohydrates”. There’s no need to worry for you carb counters though. Remember that fiber isn’t directly absorbed by the body. This means that it doesn’t actually count towards your carbohydrate goals. A good source of fiber will have around 2 grams of fiber per serving but the very best sources of dietary fiber are going to have around 6 grams a serving.
There are a number of ways you can increase your intake of dietary fiber even more. It’s important that you get enough soluble fiber as this is the kind that is best at regulating blood sugar levels. Foods rich in soluble fiber include fruits, vegetables and legumes. While you can find plenty of fiber in wholegrain foods these foods also tend to be rich in carbohydrates. As such they may not be the best choice for people dealing with diabetes.
So the most obvious way to increase your fiber intake is to eat more whole fruits and vegetables. Don’t forget to eat the skins as that’s where most of the fiber is. Throw some lentils into your soup, salads, or even main dishes to eat more protein and fiber without having to eat more unhealthy meat. Another great way to eat more fiber is to add some flaxseeds to your yogurts and smoothies.
The best way to get fiber is through whole foods like fruits and vegetables, but there are also other healthy choices. These delicious diabetic gourmet chocolate brownies provide a whopping 60% of daily RV for fiber and they contain no artificial sweeteners or sugar alcohols.
While it is true that these high-fiber foods are good for you they can also give you intestinal gas, bloating, and cause cramps. Don’t take on too much at once and gradually introduce more fiber to your diet over time. That way you are giving time for your digestive system to adapt to the change and deal with it better. Be nice to your body so that it can be nice to you.
Finally make sure that you are drinking enough water. Fiber is at its best when it absorbs water. Fiber filled with water is better able to give you a soft and bulky stool.
Surfing the internet because you are desperate to lose* weight? You feel that you have tried it all and nothing works? You have tried every diet, suffered, sacrificed, and managed to lose* a few pounds, but then you gain all the weight back and then some more? Yes, I know! That can be very frustrating.
As a registered dietitian with 20 years of experience helping patients sort out these issues, I can tell you for a fact that diet cleansers, detox diets, and very low-calorie diets do not work. Some might work for 5 to 7 days, and you can see the pounds shed off. But later, when you go back to your regular diet, the magic* is gone.
And who can survive on vinegar, water with lemon, or cabbage soup? No one! Some people don’t even make it for the number of treatment days suggested. Here we explain why.
Keep on reading and discover more information on the role of dietary fiber as well. And, remember, dietary fiber supplements can help you maintain an excellent state of health – the fiber diet weight loss* connection is quite strong.
Organize a list with dietary fiber sources and prepare your meals according to them. Dietary fiber supplements, as you will see below, are beneficial, in the sense that they replenish your fiber intake. The fiber diet weight loss* supports, so make sure to give it a try.
Consequences of Cleansing
When you detox or cleanse, you deprive your body of calories and essential nutrients, this triggers cravings, slows your metabolism, and you start burning less energy. In the short term, you lose* weight, but this is not a definitive solution.
On the contrary, I know many people that after years of detoxing, dieting, and trying weight loss* supplements, and home remedies, become immune to weight loss*. After all, food is our preferred energy source, is like water for plants. Would you give a plant something other than water?
Why Do You Experience Cravings?
When you start restricting yourself from your usual food from one day to the next, your mind and body start to miss the food, and it becomes hard to manage cravings. When you detox, you start missing your favorite foods; they can even start to appear in your dreams!
Cravings get so strong that you start wondering if something is wrong with you. If you survive the cleansing or detox symptoms, and you meet your weight loss* goal, you probably can’t wait another day to indulge in the foods you really like.
Why Does Weight Come Back?
Once you go back to your usual diet, if it is abundant in fatty foods, sweets, starches, sodas and juices, and scarce in fruits, vegetables, and whole grains, the final result is that the pounds come back. After all, that is what you were eating to get you to the weight you wanted to lose*, correct?
What About Cleansers That Don’t Leave You Hungry?
There are some cleansers that make you feel satisfied, but still, if you aren’t eating “real food” you are just setting a time bomb to explode when real food shows up. Some people start eating bigger portions, and even some foods that they haven’t had in a while.
Bigger portions provide more calories. Carbohydrates, including starches and sweets, junk food, fried foods, and sweet beverages, also give you many calories.
It’s Not About Suffering…
Many people believe that to lose* weight one has to starve and sacrifice. Others think that weight loss* has to hurt. It is not true. You can cleanse, keep the lost weight, eat, and be happy, all in one.
You think I am joking, right? Here is how. Try the one and only cleanser that will not fail you. It’s the cleanser that will do the work while you are still eating what you like: Dietary Fiber!
What is Dietary Fiber?
Dietary fiber is the roughage in plants; it’s the natural super cleanser. It’s the part of the plant that cannot be digested, and it has great benefits for your health.
There are two types of fiber:
- Soluble Fiber dissolves in water and binds little food particles that are not needed in the body, such as food waste, cholesterol, extra salt, and sugar. This helps to reduce* cholesterol and sugar levels and prevent heart disease.
- Insoluble Fiber doesn’t mix with water. It adds bulk to stools and prevents colon cancer. It also gives a feeling of fullness that helps you eat less and lose* weight, and have more frequent and softer bowel movements, preventing constipation.
Where To Find Soluble Fiber?
All fiber is in plant based foods. Women need about 25 grams of fiber per day, while men need 38 grams per day.
Food sources of soluble fiber are:
- Cereals: oat bran and barley, quinoa
- Nuts: peanuts, walnuts
- Seeds: flaxseed
- Beans: red beans, kidney beans, navy beans, garbanzo beans, lentils, peas
- Fruits: oranges, apples, pears, mangoes, bananas, apricots
- Vegetables: jams, sweet potatoes, turnips, beets
How To Use Fiber To Lose* Weight?
Eating foods that contain fiber on a daily basis is essential:
- Instead of white rice or pasta prefer brown rice or whole wheat pasta.
- Switch your white bread to whole wheat.
- Add beans to your meals, either as soups, stewed, dips or in salads.
- Cut down on the starch and meats and add half a plate of vegetables to each meal. If you feel half a plate of vegetables is too much, eat a quarter of your plate with vegetables and eat fresh fruit instead.
- You can also fill half of your plate with salad or salad and vegetables or fruits.
- Eat fruits for dessert, and also as snacks if you are hungry. Fruits like mango, pineapple or kiwi have lots of fiber and can be very sweet.
- Add vegetables to your rice, pasta, stews, and your favorite dishes. This will add color and flavor to your meals.
- Instead of soda or processed juice, blend fruits and vegetables with water and make fresh juice. Do not use a juicer. When you juice, the juicer takes out the fiber.
- Eat nuts as snacks and add them to preparations and salads.
- Try a variety of vegetables, salads, and fruits to keep your meals interesting.
If I Eat Fiber, Can I Eat Everything Else I Want And Lose* Weight?
There is no magic* bullet for weight loss*, which includes dietary fiber as well. The more you eat, the more weight you gain. While you get four calories per gram of starch, and nine calories for each gram of fat, fruits, and vegetables are much lower in calories.
When you eat different fruits and vegetables while cutting down on starches and proteins, you are reducing* your caloric intake, and this helps with weight loss*.
Think About Making Changes That Last
Losing weight doesn’t have to be harsh, but it requires hard and constant work – on a daily basis, and long term. If you see weight loss* plans that require strenuous exercise, or diets that are very restrictive, be aware that they don’t give long-term results.
Only when you make changes that last a long time is when you obtain results that stay. And these changes need to allow for you to eat a variety of healthy foods.
- To lose* and keep the weight off, start by identifying your areas of improvement: Do you feel that you have been eating too much candy? Or drinking too much soda? Eating lots of snacks? Are you buying take-out too often? Once you identify your problem areas move on to set your goals.
- Choose to start working around the foods that you are ready to give up. You don’t need to tackle them all at the same time. Start with one or two foods or food groups, and work hard on them, before moving to your next goal.
- Then, make gradual changes. You might, for example, feel that you need to cut down on sweets because you are eating a chocolate bar a day, try eating the half bar and save the other half for the next day. Instead, you can have some sweet fruits or munch on some popcorn, which is rich in fiber. Once you feel that that is easy to do, cut down to half a bar every other day or move on to another goal.
Keep Calm And Keep Trying
Dietary fiber will help you cut down on calories, reduce* your cholesterol levels, control your blood sugars, reduce* the risk of colon cancer, and lose* weight. Fiber is of many common fruits, vegetables, grains, whole cereals, and nuts.
Make sure that you eat fiber rich foods with each meal, and even as snacks, and in every bite, start tasting the flavor of weight that goes down and stays down.
Is fiber good for weight loss**?
The truth is that fiber can help you lose** weight, but you have to pay attention to which type you actually consume. Soluble fiber is recommended to be consumed for weight loss**, as it has been discovered that it contributes to a healthy microflora.
If you consume adequate quantities of fiber, you will also regulate the blood sugar levels and reduce** the risk of inflammation, both of which have been associated with obesity.
How much fiber do you need to lose** weight?
In order to lose** weight and return to a healthy figure, it is recommended to consume between 25 and 30 grams of fiber per day. You can get this amount from a fiber-rich diet and fiber supplements – this will ensure that you feel fuller for a longer period of time, preventing unhealthy cravings and blood sugar crashes from occurring.
Can fiber pills make you gain weight?
No, fiber pills will not make you gain weight. On the contrary, thanks to their rich content in fiber, they will actually promote the weight loss** process. The most important thing is to eat healthy, saying no to refined foods and yet to those that are rich in fiber. Take your fiber supplements, as these can provide you with the additional quantity of fiber you need on a daily basis.
How much fiber do you really need?
As it was already mentioned, if you want to lose** weight, the recommended intake of fiber is between 25 and 30 grams per day. You can probably understand that you cannot obtain so much fiber solely from your diet; hence, you will need to consider taking fiber-rich supplements. These can help you lose** weight and feel better, protecting the health of the colon and other important organs.
How do you get more fiber in your diet?
A simple way to get more fiber in your diet is to consume fiber-rich foods. These can include but are not limited to: oat bran, lima beans, lentils, cranberries, currants, wild rice, bulgur, peas, turnip greens, spinach, almonds, flaxseed, squash, kale and red cabbage. You should organize your daily meals according to the list of fiber-rich foods, putting your creativity to good use and having some fun in the kitchen at the same time.
Benefits of fiber supplements for weight loss**
Fiber supplements cater to the health of the microflora found in the intestinal gut, promoting a healthy intestinal transit and the necessary elimination of toxins. Once the microflora of the gut is healthy, the weight loss** process will naturally follow. Moreover, fiber supplements regulate the blood sugar and prevent crashes, ensuring** that you are protected against unnecessary cravings and/or temptations.
Fiber supplements and weight loss**
The connection between fiber supplements and the weight loss** process is quite clear. When you take fiber supplements on a regular basis, you feel better overall and also lose** weight. This is because fiber supplements regulate the health of the gut and its microflora, as well as blood sugar and other risk factors for excess weight gain.
In conclusion, you should definitely consider regular cleansing, as this can help you maintain the best state of health. It is also recommended to increase** your intake of dietary fiber, so that you protect your colon and keep the risk of cancer down to a minimum. Never forget about the fiber diet weight loss** connection and be sure to take dietary fiber supplements on a regular basis.
Dietary fiber are necessary for an excellent state of health, ensuring* the proper functioning of the GI tract. The dietary fiber supplements can be taken on a daily basis, having a lot of benefits to offer. When you follow the fiber diet weight loss* will become noticeable and you will return to a healthy figure.
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Expert Author : Sandra Arevalo (Consumer Health Digest)
Sandra Arevalo, MPH, RDN, CDN, CLC, CDE, FADA.
Sandra works as Director of Nutrition and Community Outreach at Montefiore’s South Bronx Health Center. She is spokesperson for the Academy of Nutrition and Dietetics and the American Association of Diabetes Educators. She is the author of Microwave Chef, a book inspired by people living in shelters in NYC. She has received several excellence awards for her work in nutrition education, obesity and diabetes, and is well recognized for her expertise in Food and Culture.