Fiber is a type of plant-based carbohydrates that’s not easily digested by the body. Because it’s slow burning, it passes quickly through the system without causing a spike in the blood sugar level.
All types of fruits and vegetables have fiber. Even grains, seeds and nuts contain modest amounts of fiber too. Although there are many types of fiber, they are grouped together into soluble or insoluble fiber. Both types are credited for their weight loss benefits. In general, fiber promotes better cardiovascular health. But this nutrient can help you lose more weight in so many ways. Curious about the weight loss benefits of fiber? We’ve listed down ways a fiber-rich diet can help you stay thin:
Fiber and Gut Bacteria
The digestive tract is home to trillions of harmful and beneficial bacteria. Our body is dependent on friendly bacteria in terms of aiding in proper digestion. Different species of bacteria promotes weight loss, blood sugar control, and even brain function. An overgrowth of bad bacteria threatens to disrupt the delicate flora of the stomach.
Fiber helps promote weight loss by serving as a source of food for good bacteria, When good bacteria feed on fiber, the whole process causes a prebiotic effect. As a result, the number of good bacteria in the gut increases. And with that comes with a host of weight-related benefits!
Inflammation and Weight Gain
Did you know inflammation is a contributor to obesity? Inflammation is a useful biological response that eliminates pathogens that enter the body. But sustained inflammation can cause a wide range of health problems. It can cause tissue damage and inflammatory diseases.
When bad bacteria outnumbered the good bacteria in the gut, the intestines will start swelling up. Inflammation will disrupt the normal digestive processes of the gastrointestinal tract. Bad bacteria can also generate short-chain fatty acids that feed on healthy colon cells!
Fiber ensures that good bacteria outnumber bad bacteria. When the gut flora is balanced, the risk of inflammation decreases.
Suppresses the Appetite
Fiber expands in the stomach, making you feel fuller for longer. And when you feel full, you are less likely to nosh on fattening foods. Studies show that fiber – such as pectins, β-glucans, psyllium, glucomannan and guar gum – generates a viscous gel in the stomach. This gel promotes satiety because it weighs the stomach down and it’s not easily digested. The gel also affects the digestion by slowing down the process of breaking down foods. This causes reduced appetite and a prolonged feeling of fullness.
Apart from suppressing the appetite, fiber does not cause the blood sugar level to surge and plummet. The sporadic glucose dips and spikes cause intense cravings,, particularly for sweet, indulgent foods. Eating foods rich in fiber helps curb cravings and even reduce consumption of sweet foods. It helps that most fiber-rich fruits are sweet. The sweet taste cuts the cravings for sugary foods and this will work so well if you are on a diet.
Low in Calorie
Generally, fiber is indigestible so it passes through the system in its unaltered state. As a result, the body is unable to absorb the calories in indigestible compounds. That’s why high fiber foods contain fewer calories per serving than low-fiber foods.