Fiber May Be Secret Weapon in Weight Loss
Fiber Is
a part of plant-based foods that our bodies can not been digested. It passes through our digestive tract without providing calories or nutrition. There are 2 types of fiber that are water-insoluble fiber and water-soluble fiber.
Fiber Can Be Obtained From
Water-insoluble fiber normally found in vegetables and whole grain (wheat, oats, barley) and cereals. Water-soluble fiber found in fruits, legumes (lentils, dry beans and peas), seeds, and oat products.
Fiber Can Help Us Keep Slim
Fiber contains no calories. Water-insoluble fiber adds bulk to the diet, and water-soluble fiber can makes us feel full faster and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Fiber has several added advantages that can assist us to control our weight. For example, foods containing fiber take longer time to eat, and at the same time our stomachs feel full sooner and we eat less. Foods with fiber are also satisfying so we don’t feel hungry between meals. Eating food containing fiber will maintain our blood sugar at a more consistent level, and then our body wouldn’t feel tired and hungry and wanting to eat more so easily. Beside that, fiber can transport cholesterol out of our body, reducing the risk for heart disease.
Fiber Daily Intake
The National Cancer Institute recommends a daily intake of 20 to 35 grams of fiber. In addition, drinks plenty of water can help us avoid constipation due to consume plenty of fiber. However also do not consume fiber until it causes many loose stools a day because important nutrients can be lost and vitamin deficiencies can occur. Rapid increasing in consumption of fiber may cause gas or diarrhea.
