Fiber and Weight Loss

What is fiber? Fiber is primarily found in the outer layers of plants and is almost an indigestible substance. It is a peculiar type of carbohydrate which passes through our digestive system without being broken down into absorbable nutrients. You would be surely aware of the importance of fiber in your diet. It is an important element in the digestion process as it has an impact on this process from the start till end. Including fiber in your diet is beneficial to your health. Consuming soluble fiber protects you from developing any heart disease, as it reduces the cholesterol levels. Consuming insoluble fiber helps to reduce the risk of developing problems like constipation, colitis, colon cancer or hemorrhoids. Diabetic patients consuming a lot of fiber requires less insulin than those whose fiber intake is low.

What about fiber and weight loss? Your body weight is significantly controlled with high fiber intake. Fiber gives you a fuller feeling without adding calories, as the calories in fiber rich foods are not absorbed by your body, and this plays a major role in weight loss. Fiber weight loss diet is considered as a safe option that has positive effects on your health. It is said that a perfect daily diet plan must contain approximately 25 to 30 grams of fiber. Fiber weight loss diets are generally a combination of increased fiber in the daily diet, by increasing the consumption of foods rich in fiber, and restricted amount of calories. Here is a list of high fiber foods to be included in the weight loss diet.

Grain, Cereal and Pasta

• Spaghetti (cooked)
• Whole-wheat (cooked)
• Bread (whole wheat or multi-grain)
• Bran (known to have the highest fiber content. Can be consumed as corn bran, wheat bran, bran flakes)
• Whole-wheat pastas
• Popcorn (air popped)
• Barley (cooked)
• Bown rice (cooked)

Fruits

• Dates
• Apricots
• Raisins
• Strawberries
• Raspberries
• Blueberries
• Apple with skin
• Pear with skin
• Banana
• Orange

Vegetables

• Dark green leafy vegetables like spinach is the best.
• Peas (cooked)
• Kidney beans
• Lima beans
• Carrots (raw)
• Tomato paste
• Potato (with skin or baked)
• Sweet corn (cooked)

Dried Fruits and Nuts

• Almonds
• Pistachio
• Pecans

Seeds

• Split peas (cooked)
• Lentils (cooked)
• Black beans (cooked)

So how does fiber and weight loss go hand in hand? High fiber diet promotes weight loss through less calorie intake while you eat normal amount of food. Fiber intake ensures that you don't get hungry and tempted to eat foods which are not a part of your diet. So, you stop thinking of eating more all the time as you did before. Fiber foods take a long time to be chewed properly. Though this does not directly contribute to weight loss, the dieter feels as if he/she has eaten a substantial meal than the usual one. Further, it also takes longer time to finish this meal which in turn helps. Intake of fiber foods make a positive contribution towards your health by aiding the food to move expeditiously through your body.

During the first few days of your fiber diet weight loss programme, you might experience cramps, gastric or bloating problems. Don't worry, slowly make the changes in your diet and have enough fluids while you increase the amount of fiber intake. Liquids help in the digestion process while following a fiber weight loss diet. Remember, water is the best drink to be consumed. Also, many fiber foods are nutritious. Most of the high fiber fruits and vegetables contain minerals and vitamins required for a healthy body. Have foods with lots of fiber and weight loss is sure to follow.