If you are trying to lose weight, you want to be able to eat more fiber. A high-fiber diet can increase satiety, reduce appetite, reduce overall calorie intake, promote weight loss, and improve overall health.
Fiber is a complex carbohydrate that humans cannot digest; because it is not digested, the fiber provides no food or energy, and no calories; however, it promotes digestive health and helps remove waste that can be harmful to the body.
There are two main types of fiber: soluble and insoluble, and both are beneficial to health, according to the Onlymyhealth.com report.
This type of fiber dissolves in the stomach to form a gel-like substance that can trap fats, sugars and cholesterol. Therefore, blood sugar helps to lower cholesterol levels and helps to lose weight.
Insoluble fiber: This type of fiber does not dissolve in the stomach. Instead, it absorbs water and increases volume, as insoluble fiber helps digestion, supplying feces and moisture.
Dietary supplements compared to high-fat foods
Experts recommend eating 19 to 38 grams of fiber a day, depending on gender and age.
According to the United States Department of Agriculture (USDA), daily fiber should be 25 grams per day for women and 38 grams for men, women over 50, and men, recommended daily intake has dropped to 21 and 30 grams, respectively. However, many people do not eat enough fiber to follow these guidelines.
Taking a fiber supplement can help you achieve your daily fiber goals. You can find different types of fiber supplements in psyllium husk, glucomannan and inulin. These supplements come in a variety of forms, including powders, capsules, and pills.
However, eating whole foods is a better option to increase fiber intake for weight loss or other health reasons. In addition to fiber, whole foods provide plenty of vitamins, minerals, and nutrients that are not available as a supplement. What’s more, high-fiber foods are more filling than supplements.
The best foods that are high in fiber for weight loss
Fiber comes only from plants; You will not get fiber from meat, fish or animal products (including dairy products). Try to get two types of fiber by consuming plenty of plant foods.
Soluble fiber includes beans, oats, apples, carrots, barley, citrus, psyllium and peas. Foods with insoluble fiber include nuts, beans, vegetables, potatoes, broccoli, wheat flour, and whole wheat flour.
If you are looking for a more complete source of fibrous food as an alternative to supplements, chia seeds and flax seeds are a great choice for you. Chia seeds contain 40% fiber by weight. A 28-gram or 1-ounce serving of chia seeds contains 11 grams of fiber. Chia seeds are a good source of omega-3 fatty acids, antioxidants, iron and calcium.
One tablespoon of flax seeds can provide 3 grams of fiber. Flax seeds are an excellent source of omega-3 essential fatty acids and antioxidants, as well as adequate amounts of vitamin B1, copper, magnesium, phosphorus and selenium.