For a long time, fiber was considered an extra component of plant food, the so-called “ballast substance”. The reason for this attitude towards fibers is that the human stomach cannot digest them. Only at the end of the twentieth century, the substance was appreciated and today is actively used in various diets. Fiber can help you lose weight and improve your health.
Varieties of dietary fiber
Experts divide plant fiber (plant and dietary fiber, prebiotics) into two types: soluble and insoluble. These species differ in their action within the body and are also found in different foods.
For weight loss, it is recommended to increase the number of coarse fibers in the diet, since they are responsible for reducing the absorption of carbohydrates and increasing energy expenditure, that is, burning calories.
Soluble fiber, entering the body, absorbs liquid and becomes a jelly-like form. Thus, it swells, significantly increases in volume, filling the stomach and thereby creating a long-lasting feeling of satiety. You can find this substance in the pulp of vegetable and fruit crops. Many legumes also contain it.
Insoluble dietary fiber is coarser. Their principle of action resembles a sponge. Once in the stomach, the fiber absorbs excess fluid, which causes it to swell and increase in volume. It is useful in that it absorbs the accumulated toxins, and also accelerates the process of removing food from the stomach. Contained in brown rice, cereals, peels of vegetables and fruits, bran.
Correctly selected fiber effectively regulates the absorption of fats and sugars, due to which they are better absorbed and the process of losing weight starts more actively.
Benefits of Eating Dietary Fiber
Fiber is indispensable when trying to lose extra pounds, as it helps to slow down the onset of hunger. Once in the body, it rapidly swells, providing a feeling of satiety. Plus, fiber-rich foods are not easy to chew. Prolonged chewing movements contribute to the rapid transmission of the signal of saturation of the body to the brain. Thus, losing weight is enough a small portion to fill the void in the stomach, eat up and start the process of losing weight.
While fiber isn’t really digested by the stomach, it has a positive effect on the intestines.
Dietary fiber becomes a favorable environment for the development of a variety of bacteria that are beneficial to the body. This contributes to the active restoration of microflora. Bacteria secrete special enzymes, due to which the formation of easily digestible fatty acids occurs. They provide the intestine with the energy it needs to function properly.
Dietary fiber has the ability to break down fats by reacting with cholesterol, one of the components of bile. Fiber is also useful for diabetics, as its consumption lowers blood glucose, eliminates excess sugar, and is an effective agent in the fight against high cholesterol.
It also has the following benefits:
- normalization of the digestive tract, elimination of heartburn, bloating and constipation;
- active removal of toxins from the body (their weight can reach 40 lb), heavy metals;
- improving the quality of organs such as the spleen and liver;
- prevention of malignant tumors of the colon, gallstone disease;
- reduction of the waist and bulging abdomen, weight loss;
- normalization of the excretory system.
What foods are rich in fiber
From plant food, the record holder for fiber content is the bran or shell of cereal plants.
And also among the huge variety of food, dried fruits, nuts, fruits, and vegetables are leaders in fiber content. For weight loss, it is necessary to increase the number of these products in the diet by up to 30%.
Eating vegetables every day helps to keep weight at a certain level and even reduce it. Fiber is available in the form of tablets and powders, which are sold in pharmacies, but it is recommended to use it in its natural form for more effective action.
You can find dietary fiber in the following foods:
- Brussels sprouts;
- flax seeds;
- beans, etc.
Wheat bran is considered the record holder for fiber content. Eating 100 g of the product, a person receives about 43 g of this substance. Those who are losing weight are advised to diversify their diet with seeds, a portion of which contains up to 30 g of fiber. It is also rich in dried fruits, especially dried apricots. In its composition, you can find up to 18 g of dietary fiber, and in dried apples – up to 15 g.
Fiber content table
|Food||Fiber content (g / 100 g)|
|Greens (parsley, lettuce, dill, etc.)||2.0|
How to use fiber to lose weight
Dietary fiber is beneficial for the body, but if used improperly, it can be harmful. In order not to harm yourself, it is important to study the basic rules of admission in advance, as well as learn how to correctly combine both types of it.
With the active use of fiber, you need to drink plenty of water – about 4 pt daily.
There are certain norms for taking dietary fiber, which depend on the age and gender of the person losing weight. In order not to be mistaken, it is important to study these features in advance.
For men, the consumption rate looks like this:
- 18-50 years old – from 35 to 40 g;
- over 50 years old – 30 g.
For women, the norm is different:
- 18-50 years old – 25 g;
- over 50 years old – 20 g.
Do not start your fiber intake at the maximum dose. It is necessary to introduce it into the diet gradually, starting with small portions – up to 10 g per day. The dietary menu should contain many different bran and vegetables. Fruit is allowed, but due to its high sugar content, it is best to eat it before 12 noon. Nuts and seeds are not suitable for daily consumption in large quantities, it is better to use a small amount as a snack.
It is better to start the day with porridge or coarsely ground flour products. If you want to have a snack, you can eat a portion of vegetables or fruits, bread crumbs with bran, whole grains. It is important not to forget about the variety and include legumes, durum wheat pasta, cereals, brown rice in the diet. It is useful to add broccoli and asparagus to dishes.
When not to eat fiber: contraindications
Dietary fiber actively affects the digestive system, so some people should refrain from large amounts of this substance.
Cannot be combined with the following diseases:
- stomach ulcer;
- infectious enterocolitis;
- individual intolerance;
- chronic enteritis.
It’s important to monitor how you feel after taking fiber. Its effect on the gastrointestinal tract can manifest itself in the form of bloating, diarrhea or constipation, and increased gas production. If symptoms persist for two days, stop eating fiber-rich foods. It is best to see your doctor to determine the cause of your unwellness.
In addition, dietary fiber contributes to the disruption of the normal functioning of the gastrointestinal tract in the form of indigestion, gas formation, and problems with stool. Foods rich in fiber, low in calories, which can provoke a lack of energy, fatigue.
To lose weight, you need to choose the right menu that will help you lose weight without harming your health. Fiber helps to safely cleanse the body and shed extra pounds, which is why it is used in most diets. For beginners, it is better to choose soft, gentle diets so that sudden changes do not cause stress in the body.
A diet rich in fiber also reduces the risk of colon diseases such as varicose veins of the rectum. Lowers the concentration of “bad” cholesterol, thereby reducing the risk of developing diseases of the cardiovascular system. An optimal supply of fiber regulates blood sugar levels, which reduces the chances of developing type 2 diabetes.
Siberian fiber diet
Dietary fibers are called Siberian and are sold as supplements. They are a mixture of fruits, fiber, and various grains. The composition varies depending on the type of product and sometimes includes nuts, bran, berries. This is an effective solution for those who want to lose weight or cleanse the body of toxins.
The diet is characterized by a limited diet, which is why it is called rigid. Due to a large amount of fiber, the feeling of hunger will not torment the losing weight for a long time, and he will be able to hold out until the next meal. The diet lasts two weeks, helping to lose up to 13 lb.
- 8 tsp Siberian fiber;
- 7 oz of any fruit;
- 2 pt of fermented milk drink at the choice of losing weight (fat content no more than 1%);
- 2 vegetables.
Divide the products equally, forming several meals. Mix the drink with 8 teaspoons of the dietary supplement and pour into 4 equal glasses. You need to drink between meals.
This type of weight loss has two versions, one of which is the use of natural products, and the other is the intake of pharmaceutical powder. Both options are acceptable, but the second is simpler since it does not imply changes in the menu. It can be used for weight loss and ordinary cleaning of the body from accumulated toxins.
This diet is suitable for those who do not seek to lose weight instantly or are afraid of tight restrictions. Here, a person does not have to radically change the usual menu – it is enough just to enrich it with dietary fiber. One option is to replace 70% of foods with those that contain fiber, and the other is to consume a few spoonfuls of the supplement before meals. For the best result, it is recommended to remove fatty and sweet foods, alcohol from the diet.
It is better to start your diet with small portions of fiber. A sharp increase in its volume will lead to disruption of the gastrointestinal tract, so it is important to increase the dose gradually. Following the principles of the diet for a month, you can get rid of 15 lb of excess weight, as well as completely cleanse the body of debris in the form of heavy metal salts, toxins.
This diet assumes a severe restriction in food. The duration of the diet is 2 weeks, during which you can lose up to 20 lb of excess weight. However, such a strict diet cannot be used for a long time, since its calorie content is too low to maintain a normal life. It is also necessary to finish the diet gradually to consolidate the effect.
In a day, losing weight must drink strictly 2 pt of low-fat kefir and at least 4 pt of clean water. The fermented milk product is recommended to be divided into four doses, between which 3-4 hours should pass. Add two teaspoons of powdered fiber to each glass. If your diet seems overly complicated, you can include fresh vegetables and fruits in your diet. Their number should not exceed 8 oz per day.
You can also use the principles of a strict diet for fasting days. This is a suitable option for people who cannot withstand a full-fledged diet but want to cleanse the body or lose a few pounds. The rules are exactly repeated – 2 pt of kefir and 8 tablespoons of dietary fiber per day. You need to repeat the fasting day once a week.
Thus, the fiber in the diet of those who are losing weight plays a significant role in the process of losing weight. It helps free the body from toxins, normalize the digestive tract, restore the intestinal microflora and prevent possible diseases.
Interestingly, dietary fiber helps to get rid of acne, clear up and reduce the oiliness of the skin. They owe this to their properties that remove toxins from the body.