“Act the way you’d like to be and soon you’ll be the way you’d like to act.” —Bob Dylan
Every time you want to feel comfortable enough with your aim of healthy eating is always a priority either holding a toolkit of strategies for managing your weight, keeping it off or shedding those extra pounds. Foods High in Fiber to Lose Weight is a relevant and powerful utensil at your disposal and for your maximum ease of implementing as a person who loves to boost your self-esteem with a healthy and splendid body.
What is Dietary Fiber?
The term “Dietary Fiber” was introduced by Hipsley in 1953. Over the years, this name has been modified several times. The National Academy of Science outlines that “Dietary Fiber” consists of nondigestible carbohydrates and lignin. Both are intrinsic and intact in plants. Functional Fiber is composed of isolated, nondigestible carbohydrates. They provide beneficial physiological effects in humans. Total Fiber is the sum of Dietary Fiber and Functional Fiber” (1).
The essence of this definition is to recognize in human food, the existence of diverse nondigestible carbohydrates (fibers) like plant cell wall storing carbohydrates, which have been supplied by animal foods; isolated and low molecular weight carbohydrates that either has come from nature or been manufactured. Out of this explanation, this meaningful definition offers the flexibility of new fiber sources’ incorporation with proved advantageous physiological effects for human beings (1).
Nondigestible stands for the material that is neither digested nor absorbed by the human small intestine. In this kind of foods, plant carbohydrates are mixtures of polysaccharides constituents of the plant cell wall or intercellular structure (1).
Non-digestible food ingredients of dietary fiber comprise non-starch polysaccharides, resistant starches that are not digested by the small intestine, oligosaccharides, lignin, and analogous polysaccharides. The classification of dietary fiber is made out of solubility in water, microbial fermentation in the large intestine, and viscosity (2).
Soluble and Insoluble Fiber
Dietary fibers are categorized as soluble or fermentable fibers when they are fermented in the colon, and as insoluble fibers, if they are fermented to a limited extent in the colon but have bulking action.
Benefits of fiber-rich foods
Ingesting dietary fiber brings many benefits to your health because by doing so, you reduce the risks of undergoing diseases such as stroke, coronary heart disease, hypertension, obesity, diabetes, and some gastrointestinal disorders (3).
Among various daily intake benefits of dietary fiber and some added fibers to foods, first of all, you can count on the control of diabetes by improving blood glucose; secondly, you also upgrade or enrich the immune functions and the serum lipid concentration, preventing the colon cancer.
Other advantages are: to help weight-control, reduce obesity chance, maintain gut health, and promote laxation. Although fibers are not in your essential diet nutrients, their consumption lack prevents or hinders adequate fecal bulk and can considerably affect your overall health (1, 3).
Fibers produce effects on Type 2 Diabetes and obesity due to satiety increase attributed to augmented mastication, calorie displacement, and diminished absorption of macronutrients. The soluble dietary fiber forms viscous solutions that prolong gastric emptying; therefore, the transportation of cholesterol, triglycerides, and glucose, within the intestine is inhibited (3).
The Viscous gels formed by dietary fiber diminish the luminal content contact with the pancreatic lipases and bile by creating aggregates that block fat emulsification and micelle formation, and likewise decrease glucose, free fatty acids, monoglyceride, and cholesterol absorption (3). The Fibers that are slowly fermented, incompletely or not in the large intestine provide bulk and consequently improve laxation (1).
Weight loss while eating high fiber food
Some key information for you is to keep in mind that a fiber-rich diet is very important when managing weight and/or obesity treatment. As you already know, fibers modulate caloric intake and the amount of nutrient absorption because of the satiety increase and a slower stomach emptying. Besides, as a key point favoring your weight control, fiber-rich diets are reduced caloric density (1).
Sources of dietary fiber
The recommended dietary fiber intake level for adults is 14 grams per 1,000 calories consumed. This is for men about 36 g/day and for women, it is around 28 g/day. Selecting fiber-rich foods is a wise manner of dealing with this health goal and brings uncountable benefits to the organism (4).
You can integrate fiber into your daily diet in many ways (4):
- Put in your fruit servings, whole fruits rather than juice as frozen, fresh, dried, and canned fruits. Nevertheless, certain juices like orange juice work as a good source of potassium.
- Consume daily a minimum of 3 ounces of whole grain.
- Eat unpeeled fruits and vegetables.
- Increase the daily consumption of fiber slowly to avoid gastrointestinal disturbance.
- Ingest legumes (peas and dry beans) several times by week.
- Take in a variety of fiber-rich foods every day for gaining different types of fibers.
- Ingest your fiber from food instead of from supplements.
- Drink at least 6 to 8 glasses of water to have the dietary fiber function better because fiber absorbs water.
- Eat as a source of resistant starch, potatoes, or green bananas, even though legumes are the largest source of resistant starch.
- Chose fiber-rich foods because functional fibers, such as pectins and gums, used as ingredients in foods, represent a minor amount of the fiber you eat.
Some fiber-rich foods
Here you have some foods that you can eat knowing they are fiber riches. It is not an exhaustive list, is made to give you some ideas.
Here you have some foods that you can eat knowing they are fiber riches. It is not an exhaustive list, is made to give you some ideas. You can see my post about fruits and vegetables.
- Those vegetables with darker colors are composed of higher fiber contents such as broccoli, Brussels sprouts, green peas, potatoes with skin, cauliflower raw, artichoke, spinach, beets, carrots, onions, etc.
- Among the fruits, you will find apples, pears, mangoes, oranges blueberries, blackberries, bananas, cantaloupe, grapes, avocados, prunes, coconut.
- Beans and legumes, black beans, navy beans, lentils, chickpeas, chia seeds, split peas.
- Brown rice, wheat pasta, barley, oatmeal, whole wheat bread, dry wheat bran cereal, oat bran.
- Potatoes (sweet potatoes are delicious), dark chocolate, etc.
- Snack on almonds, pistachios, pumpkin and sunflower seeds, pecans. But don’t eat too many nuts, because nuts can be high in calories.
To remind you
Fiber-rich foods are an important key element to manage your weight and keep it at your ideal level. Nuts, whole grains, fruits, and vegetables are general terms involving many foods with high-value nutrients, and among them, there are dietary fiber compounds.
The fiber content of foods helps you provide satiety for longer periods of time. They increase oral processing and gastric retention time. Their fermentability, hydration, and viscosity are features determining your satiety. These characteristics are not only related to handle or manage your weight, surely impacting on your overall physical and mental well-being and also preventing you from many chronic diseases.
Fibers are not essential nutrients on your diet, but they are of great value for you to maintain your healthy body. Your belly will stay flat, your intestine will work very well, and you will regularly go to the toilet-bowl because you will be having an excellent laxation. The volume of your stools will increase, and you will feel superb. Of course, you will be approaching towards your goal: achieving and keeping successful track of your ideal weight and wonderfully enjoying greater benefits for your health.
For your better benefit, you need to eat a well-balanced diet that includes delicious high-fiber foods, maintain your program of physical training and do not skip the visit to your physician to have professional advice about your health concerns.
I will deeply appreciate your comments on this information I have delightedly shared with you. Please let me know about your health achievements.
- Institute of Medicine of the National Academies. Dietary reference intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. 2005. The National Academies Press.
- Papathanasopoulos A, Camilleri M. Dietary fiber supplements: effects in obesity and metabolic syndrome and relationship to gastrointestinal functions. Gastroenterology. 2010; 138:65–72. e1–2. PubMed: 19931537.
- James W. Anderson, Pat Baird, Richard H. Davis Jr, Stefanie Ferreri, Mary Knudtson, Ashraf Koraym, Valerie Waters, and Christine L. Williams. Health benefits of dietary fiber. Nutrition Reviews Vol. 67(4):188–205. doi:10.1111/j.1753-4887.2009.00189.x.
- US Department of Agriculture (USDA), US Department of Health and Human Services. Dietary Guidelines for Americans. Washington, DC: USDA; 2005.
How Do Foods High in Fiber to Lose Weight Greatly Benefit Your Self-Esteem?
Foods High in Fiber help weight-control, reduce obesity chance, maintain gut health, and promote laxation. They increase satiety; modulate caloric intake and
and nutrient absorption.
Aura T. Chavez Zobel
Aura T. Chavez Zobel