Fiber and Weight Loss
By Rachel Carver
So you set a weight loss goal. You will increase movement, exercise more, and eat healthy foods. But it might be worth focusing on increasing your intake of one specific nutrient -- fiber.
Research suggests eating more fiber may help you lose weight. Fiber fills you up. It slows digestion, allowing food to enter your bloodstream at a slower rate. This can keep you satisfied longer and your hunger pangs at bay.
In addition to controlling appetite, fiber is also great for the gut.
Fiber, Gut Health, and Weight Loss
Fiber plays an important part in maintaining the health of the GI Tract. A healthy GI tract positively impacts weight. Known as gut microbiome, the gut bacteria in the large intestine play a role in many key health functions.
When gut bacteria feed on healthy things, they function at their best. Soluble fiber that can be found inside of an apple travels through the digestive tract. Gut bacteria convert soluble fiber into energy.
This process produces butyrate, a short-chain fatty acid that increases the release of specific gut hormones. These hormones help regulate insulin production and speed up the uptake of glucose in muscle and fatty tissue. This helps level blood sugar and prevent weight gain. Short-chain fatty acids also increase the burning of fat, decrease fat storage, and lower cholesterol.
Fiber and Belly Fat
Eating more fiber that gets turned into energy helps diversify the microbiome. Research suggests people with more diversity in gut bacteria will have less dangerous visceral belly fat.
Fiber and Sugar Cravings
Foods high in refined carbs and sugar will quickly raise and then drop your blood sugar. This makes you hungry and causes you to reach for more sugar. Foods high in fiber can keep your blood sugar steady, preventing sugar cravings.
Foods high in fiber include:
- Avocados
- Most beans
- Sweet Potatoes
- Broccoli
- Berries
- Most whole grains
The Bottom Line
Your weight loss plan needs multiple parts for it to be successful. As you begin your weight loss journey, focus on fiber whenever you can. Fiber fills you up, which can keep you from reaching for a sugary snack. Fiber's important role in gut health makes it a great thing to focus on every day. Eating more fiber can decrease your risk of developing health conditions such as type 2 diabetes, insulin resistance, and heart disease. These conditions can negatively impact your weight.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Winter Garden, Fla.