Fiber is frequently mentioned in the context of weight loss. While it is not a cure-all for dieters, it is an important weapon in the fight against obesity. So, what is it, and how does it help with weight loss?
Fundamentals of Fiber
Fiber is a plant component that our bodies are unable to digest, so it passes through us without providing calories. Fiber is classified into two types: soluble and insoluble. Soluble dissolves in water, whereas insoluble does not. Both types of fiber can be found in fruits, vegetables, nuts, whole grains, and legumes.
The difference between the two is how they act in the body. As it passes through the digestive tract, soluble fiber forms a sort of gel, taking some cholesterol with it and also slowing down sugar absorption - a healthy activity for your blood sugar levels because the slower pace keeps it on an even keel. Soluble fiber is abundant in chia seeds, oat bran, peas, and beans.
Insoluble fiber is the type that does not dissolve in water and instead clings to the surface. However, because it has the ability to absorb water, it ends up holding it, much like a sponge. It also acts like a sponge as it travels through your intestines.
It cleans up certain carcinogens that cause cancer and is extremely beneficial in resuming bowel movements. Wheat, corn, oat bran, nuts, and the skins and peels of many fruits and vegetables, such as apples, contain insoluble fiber.
How Fiber Can Aid Weight Loss
So, now that we know what fiber is and what it does, let's get to the meat of the matter: how does fiber help with weight loss? In four words, it fills you up. For an extended period of time. According to research, volunteers who consume 300-calorie meals with 10 grams of fiber stay fuller for longer than those who consume 300-calorie meals with no grams of fiber.
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