We'll tell you how fiber will help you lose weight and what to eat to meet your recommended daily intake.
- The benefits of fiber
- Can you lose weight with fiber
- Which foods contain the most fiber
- How to eat your daily allowance
- High fiber diet
< li>Should it be taken in the form of supplements
Fiber is a very important substance for our body and for our slimness. It helps maintain a healthy digestive system, prevents constipation, reduces inflammation, and promotes the growth of healthy gut bacteria.
But sometimes we just don't know how to make sure we're getting enough of it. We'll tell you what foods to look for it in and how to create a diet with the optimal amount of fiber.
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Benefits of fiber
Main The role of fiber is to support the functioning of the digestive system. It improves the passage of food through the intestines and prevents symptoms such as bloating, constipation and diarrhea.
She adds that fiber is also important for cardiovascular health because it lowers total cholesterol and LDL (“bad” cholesterol) without affecting HDL (“good” cholesterol).
Well, and of course, fiber is associated with weight loss. It keeps you full without increasing the size of your meal, which can help with weight control by preventing overeating.
On average, it is recommended to consume about 30 grams of fiber per day.
Is it possible to lose weight by fiber
Power supply with high fiber content has its benefits.
First of all, such a diet can help you stay full longer. This way, you'll be less likely to quickly reach for food again, which means you'll reduce the number of snacks that can help you achieve a calorie deficit, which is a direct path to weight loss.
Also, since fiber improves the functioning of the gastrointestinal tract, food It’s easier to digest, you get rid of bloating and heaviness, which also sometimes affects your weight.
Nutrition is always important, but in any case, don’t forget to combine it with physical activity – then the process will go faster.
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Which foods have the most fiber
Main sources of fiber — slow carbohydrates from whole wheat and whole grain products. This could be brown pasta, brown rice, brown bread. Beans, legumes, fruits and vegetables are also sources of fiber, especially if eaten without the skin.
There are two types of fiber: soluble and insoluble. Soluble dietary fiber is the type that dissolves in water and absorbs water during digestion to form a gel-like substance. Soluble fiber is found in foods such as oats, peas, beans, fruits and barley.
Insoluble dietary fiber does not dissolve in water and remains unchanged during digestion. Insoluble fiber helps move food through the digestive system and is found in foods such as whole grain flour, nuts, and vegetables such as cauliflower, green beans, and potatoes.
How to Eat Your Daily Fiber
Where to get it 30g fiber per day? Here's what you can eat to get them:
- Bran flakes 30 g (5.1 g)
- Banana (2.6 g)
- Whole wheat bagel (5.3 g)
- Apple (2.4 g)
- Pear (6 g)
- Cup of brown rice (3.5 d)
- Three leaves of broccoli (2.4 g)
< li>Kiwi with peel (3.5 g)
By the way, it is not necessary to eat 30 g – the amount varies depending on your height and weight. But if your gastrointestinal system is not working well, you may have to, on the contrary, increase the norm – but after consulting with your doctor.
We have collected more nutrition options with optimal fiber content.
High fiber diet
Option s for breakfast
High-fiber foods are especially important in the morning, as they will help you stay full longer. Oatmeal (add it to everything you want), fruit (necessarily with peel), seeds, nuts, dark bread will save you.
- Granola with oatmeal.
- Chia pudding with fruit.
- Burrito with eggs, beans, avocado and spinach.
- Vegetable omelet with peppers, tomatoes, mushrooms, onions and broccoli.
Lunch options
Adequate fiber intake at lunch has a positive effect on blood glucose levels. This keeps us at a constant energy level throughout the day, preventing an afternoon slump. And without this slump, it will be very easy for you to give up sugary snacks, which quickly increase your energy levels. To get all these benefits, add some raw vegetables to your lunch routine.
- Hummus, Avocado, and Cucumber Sandwich on Rye Bread.
- Roasted Red Pepper Sandwich, carrots and hummus.
- Quinoa with vegetables.
- Shakshuka from peas and beans.
Dinner options
Eating fiber at dinner can help with digestion in the morning. Regularly replace white pasta and white rice with wholemeal pasta, brown rice and grains such as quinoa. And also add more vegetables.
- Mexican black bean soup with avocado.
- Lamb with feta, lentils and mint.
- Spaghetti with lentils.
- Chicken and chickpeas with bulgur salad.
- Salmon with herbs and brown rice.
Snack options
Ideally, you should include a couple of snacks a day in your menu. But not necessarily if you don't need it. In any case, they should also contain fiber.
- Fruits with peel.
- A handful of dried fruits, such as raisins, mangoes or apricots.
- A handful of nuts.
- Granola bar.
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Should I take fiber supplements?
If you have a choice between eating whole foods or taking fiber supplements, you should opt for the former. Dietary supplements do not provide the same variety of fiber, vitamins, minerals, and other beneficial nutrients as foods.
However, some people may need fiber supplements if dietary changes are not enough or if they have certain medical conditions. such as constipation, diarrhea or irritable bowel syndrome. In any case, you should consult your doctor.