The Benefits Of Taking More Fiber In Your Diet

12:16 pm in Weight Loss News by seph

If you are obese or overweight and have tried getting rid of the extra weight but with average or no success at all, you should start consuming foods that are loaded with fiber. This is because one of the most effective ways to shed pounds is to control your cravings, and fiber helps you do exactly that. If you feel hunger pangs frequently, losing weight through a calorie-controlled diet can be very challenging.

Benefits of eating more fiber

Taking in more fiber will let you feel full faster and for a longer time, so you can avoid taking a lot more food than what you really need. If you select high-fiber foods that also carry a lot of water rather than food that are laden with fat and simple sugars, you can consume exactly the same weight of food but feel full on significantly fewer calories. Studies reveal that those who take in fiber in the morning are more successful at shedding pounds and keeping it off.

In addition, foods that are rich in fiber typically call for more chewing, which provides your brain enough time to receive the signal that you’ve had enough to consume. Psychologically, foods that are loaded with fiber are usually more satisfying than drinks or soft foods since they’re crunchy and chewing on them stimulates your senses. Chewing also stimulates the production of saliva and stomach juices which help fill the stomach. To learn about advantages of taking more fiber in your diet, follow this link.

Dietary fiber recommendations

Ladies need to have about 25 grams and men need to have around 38 grams each day to get the benefits of dietary fiber. Most people only take in about 50 % of the ideal amount. Research has shown that people who eat 35 to 45 grams of fiber each day experience less intense and frequent hunger pangs when trying to shed pounds, and therefore are able to get rid of far more weight than those who take in significantly less fiber.

Types of fiber

Fiber comes in two different forms: soluble or insoluble. Soluble fiber gets dissolved in water, while insoluble ones don’t. Both kinds of fiber are found naturally in fresh fruits, vegetables, whole grains, legumes and nuts. Both types of fiber are healthy. Soluble fibers draw in water and form a gel, which helps delay the emptying of your stomach and allow you to feel full for a longer period. Insoluble fibers possess a laxative effect, and thus help prevent constipation. Because they will not dissolve in water, they exit the GI tract fairly intact.

Should I consume fiber supplements?

The best method of obtaining fiber is taking in whole foods, but dietary supplements can be a hassle-free way of meeting the suggested amount of fiber in your diet. A natural supplement which has soluble and insoluble fibers is Proactol.