Do you eat enough fiber? If you’re like most people in the United States, the answer is a resounding, “no.”
In fact, did you know that less than three percent of Americans consume an adequate amount of fiber each day?
There are lots of reasons to make sure you’re eating enough fiber. It’s great for your gut health and digestion, for example, and sufficient fiber intake is linked to a reduced risk of chronic diseases.
Eating enough fiber is also great for helping you reach your weight loss goals!
Read on to learn more about the weight loss benefits of eating fiber.
What is Fiber?
First things first, let’s clarify what fiber actually is.
Fiber is a compound that comes from plant cells. It cannot be broken down by the enzymes that are present in the digestive tract.
There are two types of dietary fiber: Soluble fiber and insoluble fiber.
Soluble Fiber
Soluble fiber (also known as water-soluble fiber) absorbs water during the digestive process.
Soluble fiber increases the bulk of the stool and has been shown, in some cases, to decrease levels of blood cholesterol. It also helps to feed the bacteria in the gut to promote good digestion.
Soluble fiber is found in foods like fruit, vegetables, oats, barley, and legumes.
Insoluble Fiber
Insoluble fiber (also known as water-insoluble fiber) does not change during the digestive process. Insoluble fiber helps to promote normal movement of food through the digestive tract.
Insoluble fiber is also found in fruits and vegetables. It’s also found in whole grain products (bread, pasta, crackers), cereals, rolled oats, bran, and brown rice.
How Much Fiber Should You Eat?
The general recommendation for fiber consumption is between 25 and 30 grams of fiber per day. Most Americans only consume about 15 grams per day.
The association also states that this fiber should come from food, rather than from fiber supplements. Fiber supplements should be a last resort, not something you use on a daily basis.
Weight Loss Benefits of Eating Fiber
Okay, you now know way more about fiber than you ever thought you’d need to know. But, why should you eat fiber if you want to lose weight?
There are lots of reasons to eat more fiber if you’re interested in weight loss. Some specific weight loss benefits include:
Feel Fuller Longer and Reduce Calorie Intake
When you eat foods that are high in fiber, you feel more satiated. This, in turn, helps you avoid overeating.
When you don’t overeat, it’s easier for you to stick to a lower calorie diet and lose weight more quickly.
Eat Lots of Food Without a Lot of Calories
Many high-fiber foods are also low in calories. If you’re someone who likes to eat large plates or bowls of food, load up on high-fiber fruits and vegetables. This will allow you to eat a larger quantity of food without taking in too many calories.
Fewer Blood Sugar Spikes
Fiber helps to slow the digestive process and minimizes blood sugar spikes after eating. This, in turn, can help you maintain a steady energy level throughout the day and avoid feeling sluggish, “hangry,” or in need of a sugary, high-calorie snack.
Better Digestion and Less Bloating
When you eat a sufficient amount of fiber, you’ll likely notice that your digestion improves.
If you experience a lot of bloating, constipation, or other digestive issues, you may find that you’re having a hard time losing weight.
By upping your fiber intake, you may feel better and have an easier time achieving your weight loss goals.
Tips for Eating More Fiber
You can see how eating fiber benefits your weight loss efforts. But, how can you increase your daily fiber consumption? Start by implementing these tips and making small changes to your diet:
Eat Whole-Food Sources of Carbohydrates
Whole-food sources of carbohydrates are great sources of fiber. Some good examples of whole-food carbohydrates include:
- Fruit
- Vegetables
- Whole grains
- Starchy vegetables (potatoes, squash, plantains, etc.)
These foods are low in sugar and will help you reap the benefits of fiber without spiking your blood sugar the way processed carbohydrates do.
Eat Your Vegetables First
As you know, vegetables are a great source of fiber. But, if you save them for the end of the meal, you may not have much of an appetite for them. Make your vegetables the first part of your meal to ensure you’re eating enough of them during the day.
Drink Coffee
Your morning cup (or two) of coffee can also be great for your health and weight loss goals. Brewed coffee provides you with a few extra grams of soluble fiber.
Just make sure you’re not adding a bunch of sugar or sweeteners to your morning beverage — this will just negate the benefits of the fiber and could throw off your digestion.
Add Chia Seeds to Your Meals
Chia seeds are a great source of fiber. In fact, each seed is 95 percent insoluble fiber! Add chia seeds to smoothies, yogurt, oatmeal, cereal, or on top of soups or salads.
Eat Whole Fruits and Vegetables
Some people are under the impression that fruit and vegetable juices are good for weight loss. The truth, though, is that if you drink just the juice from these foods, you’re missing out on all the beneficial fiber. Instead, you’re essentially drinking sugar water.
Load Up on Avocados
Avocados are a fiber-rich fruit (yes, avocados are a fruit) that can help you reach your daily goals.
They’re also a great source of monounsaturated fats. These fats can help to reduce your risk of heart disease and other health problems.
Looking for More Weight Loss Advice?
As you can see, there are lots of weight loss benefits that come from eating fiber on a regular basis.
Initially, it might seem difficult to add more fiber to your diet. But, if you’re eating a sufficient amount of fruits and vegetables, it’s not too challenging to meet your daily recommended dose of fiber.
Eating plenty of fiber can help you stay full and avoiding overeating so you can lose weight more easily. But, there’s more you can do to stay on track and achieve your weight loss goals.
Check out the weight loss tips and tricks section of our website today for more helpful information.
