Fiber is indigestible. Yes, you read it right. Fiber is a type of carbohydrate that our bodies can’t digest. It is also known as roughage or bulk and is effective in weight loss. But what exactly is the role of fiber in weight loss? In this article, we will discuss the role of fiber in our body, weight loss, and our overall health.
One can think of fiber as indigestible and why is it so crucial for us. Why do we add bulk to our diet, especially when we want to lose some weight? The answer is simple and we will discuss it in detail. Before that let’s understand other aspects of fiber.
Types of fiber:
Fiber is primarily of two types: soluble fiber and insoluble fiber.
Soluble fiber:
Soluble fiber is the type of fiber that dissolves in water to form a gel-like substance. These types of fiber usually help to keep blood sugar and cholesterol in control.
Here is a list of food sources of soluble fiber:
- Oats
- Barley
- Nuts
- Seeds
- Beans
- Lentils
- Peas
Insoluble fiber:
As the name suggests, insoluble fiber does not dissolve in water. The main purpose of insoluble fiber for our body is to add bulk to the stool and support bowel movement. The food with insoluble fiber aids in digestion as well.
Here is a list of foods with insoluble fiber content in them:
- Whole grains
- Wheat bran
- Vegetables like cauliflower, green beans, potatoes
- Nuts
Role of fiber for the body
Though indigestible, fiber plays a vital role in our bodies. It is one of the essential components that ensure your digestive system is working effectively. Apart from that, consuming fiber helps in promoting the feeling of satiety which helps in weight loss which we will discuss further in this article.
In this section, let us first understand the role of fiber for the body and why it is advised to add fiber to your diet.
Fiber for digestive health:
The most important role of fiber is to maintain digestive health. Fiber helps to add bulk to stool and helps to pass it more easily. Fiber aids in digestion and reduces the risk of constipation by ensuring a smooth bowel movement.
There are two types of fiber:
Soluble fiber which dissolves in water. This softens the tool to make it easier to pass.
Insoluble fiber does not dissolve in water and adds bulk to the stool to pass more quickly through the stomach and intestines.
Fiber for weight management:
Fiber is added to your diet to regulate bowel movement but that is not the only major purpose of fiber in our diet. Adding fiber ensures weight loss and management. How? Well, fiber is more fulfilling than any other nutrient.
Actually, fiber promotes the feeling of satiety, which makes you feel full for long periods of time. When you feel full your hunger cravings are in control and you do not feel the need to snack on unhealthy carbs, fats, or sugars.
Fiber promotes weight management because it has fewer calories. This means you will feel full by consuming fewer calories for the same value of food.
Adding fiber to your diet will also help to slow down the digestion process and absorption of nutrients. This leads to gradual release of energy and avoiding sugar spikes preventing hunger cravings and overeating.
Fiber for heart health:
Consuming fiber-rich food is also good for your cardiovascular health as a fiber-rich diet helps to lower cholesterol levels. Cholesterol is the reason for many heart-related issues but fiber can help to decrease the risk of such issues.
What fiber does is bind the cholesterol particles and help in their removal from the body? Soluble fiber lowers the LDL cholesterol, also known as bad cholesterol to eventually help in reducing the risk of heart disease.
Moreover, high-fiber foods are low in saturated fat and trans fat which are associated with heart diseases. Fiber also contributes to controlling blood pressure and inflammation, again, both of which are linked to heart health. That is how adding fiber to your diet will help improve your heart health.
Fiber to control blood sugar levels:
Fiber helps to control blood sugar levels. Consuming fiber, especially for people with diabetes can help them control blood sugar levels. Fiber is a component that releases energy slowly preventing blood sugar spikes and even prevents lower levels of blood sugar preventing unnecessary changes in your blood sugar levels.
Soluble fiber helps to slow the absorption of sugar improve blood sugar levels and reduce the risks of developing type-2 diabetes. It promotes healthy blood sugar levels and helps in controlling weight.
Fiber for gut health:
Fiber also acts as a probiotic which means it feeds the beneficial bacteria in the gut. The bacteria is beneficial for digestion, immunity, and overall health.
So, you add fiber to your diet to promote healthy gut bacteria which in turn helps to maintain a balanced microbiome. A balanced microbiome helps to improve digestion and immune function and lowers the risk of some chronic diseases.
Fiber prevents cancer:
Fiber helps to prevent colorectal cancer and might help to prevent certain other cancers as well. It helps to move waste through the digestive tract more quickly which prevents harmful substances from getting in contact with intestinal lining.
Role of fiber in weight loss
Fiber plays a significant role in weight loss. If you want to shed a few pounds you would be advised by an expert nutritionist to add more fiber-rich foods to your diet.
Here is a list to let you know the role of fiber in weight loss:
Promotes satiety:
Fiber is indigestible which makes it more fulfilling to eat. A feeling of fullness will help you avoid overeating as well as ensure you do not feel hungry often. This will help you to avoid consuming more calories means your overall calorie intake will decrease.
Reduces appetite:
Fiber reduces appetite because it can slow down digestion and absorption of nutrients. You can prevent blood sugar levels and prevent spikes and crashes that can lead to hunger and you might end up eating more than required.
Reduced appetite means less overall calorie intake.
Low in calories:
Consuming fiber-rich foods is effective for weight loss because they do not add up to your calorie intake as they are low in calories.
You can consume large portions of food without worrying about the additional calories that you will get from the food.
Improves digestive health:
When making dietary changes to your body your body might not make adjustments and you can develop digestive problems like constipation. This can hinder your process of weight loss.
However, you can prevent such issues by including fiber in your diet because it supports digestive health and helps regulate bowel movement.
Regulates blood sugar:
Soluble fiber helps to slow down the absorption of sugar to help control blood sugar levels. This means there will be no sudden spikes in your blood sugar levels. The sudden spikes result in hunger cravings or overeating.
When your blood sugar levels are in control you will not feel like eating foods untimely and your body won’t crave sugars or unhealthy foods that are high in saturated fats and processed carbs.
Supports healthy gut bacteria:
Including high-fiber foods in your diet will help you with the growth of beneficial bacteria which supports digestion, immune functions, and overall health. Maintaining a healthy microbiome is necessary for your overall health and well-being.
Fiber-rich food for weight loss
To ensure you incorporate fiber in your diet, choose fiber-rich foods that are packed with other essential nutrients as well. Here is a list of foods to add to your diet for high fiber content:
Vegetables:
Vegetables are rich sources of fiber and are low in calories. They are also packed with essential vitamins and minerals and have antioxidant properties.
Consume vegetables like broccoli, brussels sprouts, spinach etc to add fiber to your diet.
Fruits:
Some fruits are excellent sources of fiber that will help you keep full. You can eat them as a snack or add them to your breakfast. Moreover, fruits are a great source of natural sugar, water, and vitamins and minerals which helps to promote overall health.
Consume fruits like apples, berries, pears, avocados (healthy fats), oranges, etc to add fiber to your diet.
Legumes:
Legumes and lentils are high in protein and fiber making them a major contributor to weight loss and muscle maintenance.
Add lentils like moong dal, black lentils, and masoor for weight loss. Chickpeas and kidney beans should also be a part of your high-fiber diet.
Whole grains:
Whole grains for weight loss are effective because they are rich in fiber and promote overall health. You can add whole grains like oats, quinoa, brown rice, barley, and whole wheat in your diet to add fiber to your diet.
Nuts and seeds:
Nuts and seeds are effective in promoting weight loss because of their high fiber content. Along with fiber, they are also good sources of omega-3 fatty acids, healthy fats, and proteins.
Add chia seeds, flaxseeds, almonds, pistachios, and sunflower seeds for weight loss.
Frequently Asked Questions
Which fiber food is best for weight loss?
Ans. For weight loss, you need to consume fiber-rich food like vegetables, unprocessed whole grains, nuts and seeds, legumes, and lentils. Ensure you eat a balanced diet that has all the other essential nutrients like protein, fats, carbohydrates, vitamins, and minerals which will aid in weight loss.
How does fiber help with obesity?
Ans. Consuming fiber-rich food promotes the feeling of fullness which will prevent consuming more food in future meals. This will help you to control overeating.
How to add fiber to your diet?
Ans. Add fiber to your diet by incorporating fruits, vegetables, legumes, and unprocessed whole grains in your diet. Ensure to consume a balanced diet that will help you to consume essential nutrients.
