High Fiber Foods for Weight Loss

What are the High Fiber Foods that we can use as a diet to lose weight? Before going into the main discussion, let's examine one by one about fiber in food to arrive at its health benefits.

high fiber foods

Currently there are various types of diets for weight loss. One diet that is believed to be able to lose weight quickly is a high-fiber diet. Then how effective is this type of diet and how does it work? To answer that, let's first identify what fiber is and its role in the body.

Actually what is fiber, anyway?

Fiber is a carbohydrate found in plant foods such as fruit, vegetables, and whole grains. Unlike other carbohydrates, fiber is not easily broken down and digested by the body. Therefore, fiber will actually flush and smooth the digestive system easily without causing an increase in blood sugar levels.

This is why fiber can generally help lower cholesterol, prevent constipation, and treat various digestive problems.

Types of fiber

Fiber is good for the diet is divided into two kinds, namely soluble fiber and insoluble fiber. What is the difference between insoluble fiber and soluble fiber? Here's the difference.

  1. Insoluble fiber
    As the name implies, insoluble fiber does not dissolve in water. This fiber serves to help prevent constipation. Usually, this type of fiber is found in whole grains, whole grain cereals, and vegetables such as carrots, celery, and tomatoes.
  2. Soluble fiber
    The water-soluble fiber will absorb the liquid so that its form will thicken in your digestion. This fiber helps control blood sugar levels and reduce cholesterol. You can find this type of fiber in oatmeal, nuts, apples, berries, and pears.

How can fiber lose weight?

Basically, fiber helps you lose weight by making you feel full without consuming a lot of calories. Fiber stimulates receptors that tell the brain it's time to stop eating.

In this case fiber does not work alone, fiber needs adequate water intake to move through the digestive system. In addition, consuming eight glasses of water per day also helps fight hunger. In addition to controlling thirst, water can also provide a feeling of fullness.

The thing to remember, if you plan to go on a high-fiber diet, do it gradually. This is so that the body is able to adapt. Stomach discomfort, cramps, and even diarrhea can be side effects if you overdo this diet.

Studies from the American Heart Association show that people who increase the portion of fiber in their diet without reducing the portion of other foods lose as much weight as people who eat low-fat diets. From these studies, it can be concluded that people who consume more fiber tend to have a healthier body weight.

High fiber foods

In a high fiber diet, you must consume high-fiber foods according to the provisions. Women under 50 years of age should consume at least 25 grams of fiber per day. While men need more fiber, which is about 38 grams per day.

diet high fiber foods

Choose foods that are the most natural and don't go through too many processed processes, the higher the fiber will be. In addition, all fruits and vegetables contain fiber, most of the fiber is contained in the skin. That means eating apples, pears, grapes, and guavas with their skins on is better. Provided you have cleaned and washed the fruit until clean.

Here are some types of foods that can be consumed to make a high fiber diet:

  • Grains and whole grains such as oatmeal, Sunflower Seed, and chia seeds
  • Bread, especially wheat bread
  • Fruits such as pears, raspberries, blackberries and bananas
  • Vegetables such as broccoli, carrots, and mustard greens

Other benefits of a high fiber diet

In addition to being proven to lose weight, there are several other advantages of a high-fiber diet, including:

  1. Helps maintain gut health.
    The fiber in food increases the weight and size of the stool and softens it. If the food you eat makes your stools more fluid, fiber will help to solidify them because fiber absorbs a lot of water. In addition, a high-fiber diet lowers the risk of hemorrhoids and diseases of the colon.
  2. Lowers cholesterol levels
    The fiber found in nuts and oats helps lower cholesterol levels in the blood. Studies have also shown that high fiber foods are beneficial for other heart health, such as reducing blood pressure and heart swelling.
  3. Controlling blood sugar levels
    Soluble fiber can help slow the absorption of sugar and improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of type 2 diabetes

Those are the various sources and types of high Fiber Foods and also the benefits for the health of the body if we apply a high fiber diet. Start now for your better health.

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