With macronutrients like protein, carbohydrates, and fat grabbing the spotlight, fiber doesn't get the hype it deserves. In fact, many of today's fad diets focus on filling you up on fat (like keto) or protein, but fiber is still the forgotten VIP factor when it comes to losing weight.
Benefits of eating fiber for weight loss
Research has shown that eating enough fiber can help improve heart health, digestion, blood sugar control, and yes, help you lose weight.
In fact, an October 2019 study in The Journal of Nutrition, in which 345 people followed a calorie-restricted diet rich in fiber (at least 20 grams a day) for six months, found that dietary fiber promotes the loss of weight and adherence to diet in those who are overweight or obese.
Dietary fiber helps regulate hormones and slows gastric emptying , which is associated with a greater feeling of fullness.
Fiber also helps regulate blood sugar levels , which can lead to decreased insulin sensitivity.Because insulin is a fat-storing hormone, keeping blood sugar levels low is key to reducing the response. to insulin and thus improve weight loss results.
3 common fiber eating mistakes to avoid
You trust the "fake" fiber
Since most people lack fiber in their diets, many food companies are introducing the nutrient into packaged snacks like fiber bars, cereals, potato chips, and even some sweet fruit snacks. But the fiber in these foods is not the kind you'll get from eating whole grains, fruits, and vegetables.
Fibers that are added synthetically to packaged foods are called functional fibers . Functional fibers are any fiber ingredient that is not derived from a whole food. These include beta glucans, inulin, chicory root, and many more.
So far these functional fibers have not been shown to have any negative effect on your health, but they can cause gastrointestinal upset, especially for those with small intestine bacterial overgrowth (SIBO) or dysbiosis.
They also don't necessarily provide the same benefits that fiber from whole foods does. For example, a February 2017 review published in the Journal of the Academy of Nutrition and Dietetics found that functional fibers do not lower LDL (bad) cholesterol levels in the same way that soluble fiber from vegetables and diets does. fruits.
You increase your fiber intake too fast
Another common mistake people make with fiber is drastically increasing your intake, which can cause bloating, cramps, constipation, diarrhea, and gas. To help prevent these uncomfortable symptoms, try gradually increasing the amount you eat.
Instead of increasing your daily vegetable intake from one cup to five cups overnight, try adding an extra cup of vegetables per week to allow your intestines to adjust.
Also, try not to eat too many different types of nuts and seeds at once, or too many beans and lentils in one day. Beans and lentils contain at least five grams of fiber per half cup. And while they can be a very nutritious staple, eating too many can lead to more gas, bloating, and abdominal pain.
You don't drink enough water
As you increase your fiber intake, it is also important to increase hydration levels to reap the full benefits.
Soluble fiber, found in beans, nuts, seeds, and some fruits and vegetables, dissolves in water to create a gel-like substance, helping you stay full for a longer period of time. We could say that it is similar to a sponge in its system. This sponge swells and helps slow the passage of food from the stomach to the small intestine, making you feel more full and full of energy.
The insoluble, found in whole grains and vegetables, adds bulk to your stool for a healthy bowel movement, but you need to accumulate water to do so.
