What are the benefits of eating high fiber diet?_ Belly fat is extremely unhealthy. In fact, it increases the risk of heart disease, diabetes and other health conditions. Fortunately, belly fat can be lost, and recent research shows that a higher fiber intake is linked to a lower risk of belly fat. But interestingly, it seems that this includes only one type of fiber — soluble fiber. This article explains how soluble fiber can help you lose belly fat.
Is fiber good for losing belly fat?
Fiber helps to make you feel full so therefore you lose more weight. Fiber also helps lower your cholesterol and stabilize your blood sugars. And fiber helps in your elimination and helps you to keep your metabolism going strong. All of these factors help the dangerous belly fat or omentum begin to disappear. When I first started the YOUdocs diet I lost 2 inches off my waist in just 2 weeks. Those 2 inches of belly fat eventually became 20 inches within one year. Eating high fiber diet helped me to do this. If I can do it so can you.
Does eating high fiber diet cancel out carbs?
According to Dr. Len Lopez, who writes for CBN.com, the type of carbohydrates you eat is much more important than the amount. Healthy carbohydrates such as fruit and vegetables are usually high in fiber, while processed carbohydrates typically lack fiber. While fiber does not cancel out carbs, high-fiber foods are typically digested slower, which makes them less likely to be stored as body fat.
Does fiber speed up your metabolism?
Soluble fiber can help reduce blood cholesterol and glucose levels. Your body needs some cholesterol to produce bile acids that aid digestion of fats. When soluble fiber cruises through your small intestine, it binds to bile and blocks the absorption of excess cholesterol and ushers it out of your body. In addition, it slows down absorption of carbohydrates and keeps blood sugar levels steady. Insoluble fiber helps move material through your digestive system and boosts stool volume. High-fiber foods often require more time to chew and keep you feeling full longer.
Fiber Sources and Recommendations
The recommended daily fiber intake is 38 grams for men, 25 grams for women. Oats, apples, citrus fruits, carrots, barley, psyllium, peas and beans provide soluble fiber. Green beans, cauliflower, potatoes, wheat bran, nuts and whole-wheat flour are good sources of insoluble fiber. eating high fiber diet foods to get the most benefits. One caution: Adding too much fiber too quickly can cause abdominal bloating, cramping and intestinal gas. Drink plenty of water, too, to help fiber do its work.
Should I take fiber daily?
Fiber is the carbohydrate component of plant-based foods that is not digested or absorbed as it moves through the intestine.
The optimal amount of daily fiber intake varies depending on a person’s age and sex. The current Dietary Guidelines for Americans recommend the following approximate daily intake:
adult men require about 34 grams (g) depending on their age
adult women require about 28 g depending on their age
Intakes of fiber are modified for certain groups as energy requirements vary at different life stages. For example, it is recommended that children consume less than adults, with the following lower and upper bounds representing females and males respectively:
- teenagers aged 14 to 18 require 25.2–30.8 g
- adolescents aged 9 to 13 require 22.4–25.2 g
- children aged 4 to 8 require 16.8–19.6 g
- children aged 1 to 3 require 14 g
Most Americans are not getting enough dietary fiber. A study in 2008 found that the average daily intake was only 16 g per day.
On the other hand, eating too much fiber can cause bloating, gas, and constipation. These adverse effects may appear after eating 70 g of fiber in a day. Excessive fiber intake is uncommon in the United States while consuming too little fiber is considered a “public health concern” by the U. S. Food & Drug Administration (FDA).
Recommended fiber intake for weight loss
People who want to lose weight are often encouraged to eat fiber-rich foods because they tend to be low in calories, high in nutrients, and make a person feel full for longer. By adding bulk and slowing digestion, fiber stops a person feeling hungry and minimizes cravings, which is useful when trying to lose weight.
Estimates say that only 5 percent of Americans meet their daily fiber requirements. Eating more dietary fiber, including fruits, vegetables, whole grains, and legumes is an essential part of maintaining a healthy weight.
Research shows, however, that merely increasing fiber, mainly through eating more plant-based foods, is not enough on its own for weight loss.
When trying to lose weight, start by aiming to reach the recommended daily allowance by basing meals around fiber-rich foods and including regular exercise.
Be careful with the promise of high fiber dietary supplements promoting weight loss. There is very little evidence to support the claims.
How much fiber is too much?
When increasing the amount of fiber in the diet, it is best to start slowly, increasing it gradually to allow the digestive system time to get used to it.
Consuming too much fiber, especially very quickly or over a short space of time, is not recommended.
Eating more than 70g per day is not advised and can lead to adverse effects. Consequences of consuming too much fiber include:
- bloating, gas, and cramping
- decrease in appetite
- nutrient deficiencies, especially in calcium, magnesium, and zinc, because fiber may limit their absorption
- risk of a blocked intestine if too much fiber is consumed with not enough fluid
Types of fiber
There are two types of fiber: insoluble and soluble.
Insoluble fiber, referred to as cellulose, does not dissolve in water but increases the movement of waste products through the digestive tract, helping to prevent constipation.
Soluble fiber includes pectin and beta-glucans. It dissolves in water to form a gel in the large intestine.
Fiber-rich foods typically contain both soluble and insoluble fiber. Healthful sources of fiber include:
- fruits, such as berries, apples, prunes, and figs
- vegetables, such as broccoli, sweet potatoes, and cauliflower
- wholegrains, such as barley, quinoa, and wild rice
- whole wheat or granary bread
- nuts, including almonds, peanuts, pistachios and pecans
- seeds, including ground flaxseeds, chia, and pumpkin
- pulses like beans, lentils, and peas
- psyllium husk
Prebiotics occur naturally in foods such as leeks, asparagus, garlic, onions, wheat, oats, and soybeans.
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