Fiber – we can't digest it and it doesn't provide us with calories or nutrients, but we know it's good for us and most of us need more. What exactly is it and what is it about fibers that makes it so healthy for us?
What are Fiber?
Fibers are simply the part of the plant foods we eat that we are unable to break into our digestive systems.
There are two types of fiber: soluble and insoluble.
Soluble fibers will form a gel when dissolved in water. This type of fiber will slow down your digestion rate, leaving you feeling fuller for longer and save less calories!
Insoluble fibers it does not dissolve, by the way, through your digestive system intact. It fills and "sprouts" your interiors, collecting toxins and fats, and removes them as it passes.
You should not focus on getting specific amounts of any type of fiber. Eating a healthy and varied diet will take care of it for you. The only thing you should try to do to get more fiber is to eat healthy foods on a consistent basis.
Does Fiber Help You Lose Weight?
Fibers affect weight loss due to its effect on hunger. Feelings of hunger are controlled by many things, including the amounts of carbohydrates, fat, protein, water and fiber found in the things you eat. Eating healthy amounts of a proper blend of these foods will eliminate hunger and cravings.
You know that people basically eat the same amount of food every day. There are usually no drastic changes in the amount people consume day by day – except for the special cases they may require to lose, that is.
When you replace some of the foods you eat with high fiber foods, you do one of the best things you can do to lose weight.
After all, fibers do not add calories to your diet and most fiber rich foods have low calories compared to other foods of the same or volume. It helps you feel full faster and for longer periods of time. It also absorbs fat, leaving less of your body to digest.
And most fiber-rich foods require you to chew more because of their texture, and this simple act of slowing down the rate at which you eat is the perfect way to avoid overeating.
Fibrils help with blood sugar
Fibers are very good for regulating blood sugar. You may think this is something only diabetics will worry about, but everyone – especially those trying to lose it – should be aware of the consequences of eating sugar.
When you eat sugar or foods such as selective carbohydrates that are rapidly converted into blood sugar, your pancreas is signaled to release insulin. When the body is flooded with insulin, your brain thinks you have more energy (calories) to go on, so it shuts down your fat burning systems.
The peak of insulin that occurs after consuming sugar or refined carbohydrates is followed by a big dip in insulin levels, leaving your body hungry for more sugar and calories. It can quickly turn into a vicious circle that will let you hunt for candies when you need to work.
So now you know exactly why you need to get more fiber, and you're ready to get started. Before you do anything drastic, however, you need to know how to use the fibers safely.
Although it is extremely healthy for you, it is never a wise move to overdo anything. Too many fibers can prevent your body from absorbing nutrients or using drugs. Increasing your dosage too quickly can lead to unpleasant gas and possibly constipation.
The best way to get your fiber is to eat more plant foods. It's certainly not as convenient as these juice-flavored juice supplements you mix with water, but it's better because the supplements don't keep you full-blown as the food sources of the fiber.
One great thing about plant-rich foods is that high-fiber foods are usually high in vitamins, minerals and nutrients that will indirectly help your body burn fat.
Every time you eat fiber you have to drink a lot of water to go along with it. This will keep your stools soft and help you with weight loss, as the water is right there with the fibers when it comes to making you feel full and satisfied.
Fiber is an essential part of a healthy weight loss regimen and most people do not eat enough, especially with the prevalence of convenient foods. Get more fruits, vegetables, beans and whole grains in your diet and you'll notice that you have less room in your stomach for unhealthy things. The boot will start to fall and you will feel much better.