Fiber And Weight Loss – What’s The Connection?

What is fiber? Why is it important?

Fiber is a type of carbohydrate that is considered an essential part of a healthy diet. Fiber comes in two forms: soluble and insoluble.

Insoluble fiber is the type that the body cannot digest; it helps regulate bowel movements. Soluble fiber is the type that is dissolved by the body.

This type of fiber helps the body maintain a normal blood sugar and cholesterol level.

How much fiber do you need?

Experts recommend that people get between 25 and 30 grams of fiber per day. Studies have shown that the average person is only getting about 15 grams of fiber per day.

People can very easily get the recommended amount of fiber per day by eating more whole grains, brown rice, fruits, legumes, beans and vegetables. Barley and whole wheat flour are also considered excellent sources of fiber.

How does fiber help in the weight loss process?

Researchers have found that people who get the recommended amount of fiber weigh less than those who do not. One of the ways that fiber helps promote weight loss is by keeping the body fuller, longer.

Health experts also believe that fiber helps keep the blood sugar level stable. Blood sugar spikes usually lead to food cravings.

One study about the benefits of fiber involved two groups of women; one of the groups followed a high-fiber, low-fat diet while the other group followed a low-fiber, high-fat diet.

The results of the study were that the women who followed a low-fat, high-fiber diet were more likely to lose weight and maintain a healthy body weight.

The study also found that the women who ate more low-fat, high-fiber foods were more likely to be overweight.

A study conducted in 2009 that is published in Appetite Journal confirmed that fiber can help keep a person full longer and prevent food cravings.

The study found that people who ate an apple for lunch consumed fewer calories throughout the day. Apples are another abundant source of fiber.

There was another study that involved 96 overweight women and men. Half of the participants were given dietary fiber from brown algae while the other participants were given a placebo.

The results of the study showed that the participants who were given brown algae supplement lost 1.7 kg more than the subjects who were given a placebo.

Can you consume too much fiber?

Fiber is indeed an essential nutrient that can help one lose weight. However, it is important for people to make sure that they avoid overdoing a good thing.

A person should not consume more than 35 grams of fiber per day. Excessive fiber intake has been linked to cramping, diarrhea and gas.

Furthermore, taking in too much fiber can interfere with the body’s ability to absorb other nutrients. An intestinal blockage can also result from consuming fiber in excess, but that is extremely rare.

People also need to make sure that they are drinking plenty of water when they are increasing their fiber intake. Water can offset some of the unpleasant side effects of fiber, such as abdominal cramping and gas.