October 27, 2021 l by Tara E.
Is fiber good for weight loss? Fiber has been shown to play an important role in treating and preventing elevated cholesterol, heart disease, strokes, colon polyps, and colon cancer. In short, eating fiber can help you lose weight. Fiber possesses the right properties to make us feel full faster and for a longer period of time and because it is not easily digested and therefore, it settles in the stomach for a longer period of time.
As fiber leaves your body, it helps to transport fat out of our bodies. More and more research is echoing the promise of results for obese adults who might be at their wits end about how to effectively lose weight.
Fiber for Weight Loss Research
One study conducted by the U.S. National Institutes of Health echoes the importance of fiber and its role in supporting your weight loss efforts.
The study followed 240 adults who were at risk for developing type 2 diabetes. Researchers asked this group to change their diets for one year. One group increased their fiber intake to at least 30 grams per day. They received their fiber from foods such as fruits and vegetables only. There were no additional supplements taken to achieve the 30 grams. They were able to eat anything else they wanted. Those who only added more fiber to their diet achieved weight loss, lower blood pressures and improved blood sugar readings.
The other group followed the American Heart Association (AHA) which contain 13 components. The 13 components consists of increased fruit and vegetable intake. Additionally, decreased sugar and salt consumption, eating lean proteins, reducing alcohol intake and being balanced in consumption of protein, fats and carbohydrates were a requirement.
Most AHA dieters managed to shed 6 pounds after a year. The high-fiber followers lost 4.6 pounds. All participants experienced lower blood pressure and reduced blood sugar levels. The takeaway here is that just by changing their eating behaviors, the group who increased their fiber intake achieved weight loss with added health benefits.
What Foods Are High in Fiber?
If you’re not sure of how to increase your fiber intake, look for the following foods in your local grocery store:
- Fresh fruits
- Vegetables, especially with the skin
- Whole grain breads
- Bran flakes
- Barley and nuts
What Happens if I Eat Too Much Fiber?
There is a word of warning. If you decide to boost your fiber intake after learning about this study, be careful to increase your fiber intake slowly. Adding too much fiber, to fast can cause you to experience excess gas, abdominal cramping, and bloating. Take care to increase your fiber intake over a period of time. This effort will allow your body to grow accustomed to the shift. Remember, you are aiming for 30-40 grams of fiber each day. Aim to boost your water intake to 6-8 glasses per day.
Eating more foods that contain these ingredients is a fantastic way to begin to change your life. Fiber for weight loss can be an extremely effective way to achieve results. What is stopping you from adopting this change?