One of the biggest problems being encountered by many people trying to lose weight is the constant feeling of being hungry which most often than not results in indulgent binge eating in order to feel satisfied or full. Of interesting note, the increased intake of dietary fibers can actually be of tremendous help to a lot of individuals who really want to lose weight.
Many people eat too little dietary fiber mostly because they feel that they will increase bloating and gas levels. On the contrary, the consumption of fiber actually helps in the process of detoxification, prevention of bowel diseases and normalization of the bowel, and also supports the maintenance of a healthy bodyweight.
Dietary fiber, which is also referred to as bulk or roughage, includes all parts of plants that are consumed as food but which are generally indigestible and cannot be absorbed by the human digestive system. Fiber is the material which gives rigidity to the cell walls of plants such as the skins of apples and coverings of rice and wheat - and comes in thousands of different chemical variations.
Incorporating high-fiber foods into your diet helps you to lose weight as it stops you from constantly feeling hungry and deprived all the time. Although high-fiber foods are high in volume, they have fewer calories themselves thereby helping to reduce the caloric density of your diets.
Equally, high-fiber foods take longer to chew which helps create a feeling of satiety and they also take a longer time to digest thus helping to curb appetite. This way, high-fiber foods help to keep you satisfied while also minimizing your overall calorie consumption.
Essentially, there are two different types of fiber namely soluble fiber (which dissolves in water) and insoluble fiber (which doesn't dissolve in water).
Soluble Fiber
This type of fiber readily dissolves in water to form a gelatinous compound which generally slows down digestion and assists the intestines absorb valuable nutrients from food. Soluble fiber also slows the absorption of carbohydrates from the intestines.
One other important function of soluble fibers is their ability to help in lowering cholesterol levels in the blood. Fibers bind themselves to cholesterol, toxins, and other wastes produced by the bile to prevent them from being reabsorbed into the body again. Excellent sources of soluble fiber include apples, citrus fruits, beans, oat bran, carrots, fruits, and vegetables.
Insoluble Fiber
These dietary fibers do not dissolve in water and are mostly derived from the structural component of plant cell walls. They are however capable of pulling water from the body into the intestines thereby increasing stool bulk which help to keep the content of the stomach moving along however with them going through virtually no change. Insoluble fiber can be found in wheat and corn bran, whole grains, nuts and many vegetables.
Some of the benefits of consuming dietary fibers include the following:
- Fiber acts like a sponge and help to soak any toxic compound within the gut thereby promoting colon health.
- Dietary fiber has the ability to slow the absorption of carbohydrates into the bloodstream thus helping to maintain a stable blood sugar level which consequently helps to suppress the appetite.
- They also help with weight loss as the added bulk from fiber helps to fill the stomach making you feel fuller for longer which consequently curbs hunger.
- They also help to reduce insulin secretion through their ability to slow the absorption of carbohydrates into the bloodstream.
- High fiber foods also help to lower the levels of LDL "bad" cholesterol in the blood.
- Dietary fiber also helps to reduce blood pressure and inflammation which generally help to improve cardiovascular health.
Given the importance of high fiber diets in assisting individuals lose weight, it would therefore make a lot of sense to try incorporating as much dietary fiber as possible (say increasing intake to about 15-30 grams per day) into one's diet to help reduce overall calorie intake.
It is however important to ensure that any increase in fiber intake be done on a gradual basis due to the fact that a sudden increase can lead to bloating and gas which most people find discomforting. Also try to eat a variety of different types of fibers to gain all their associated health and weight loss benefits.
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Article Source: http://EzineArticles.com/?expert=Marcus_J_Michael
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