Fiber. Why is it considered a super ingredient and how does it help with weight loss

If you read any article about healthy diet change with goal of weight loss, it is more than likely that you will encounter word "fiber" several times. We know then that when we want to speed up body metabolism or want to treat ourselves to healthier nutrition, it is essential that we consume meals containing this component. But not everyone knows answer to question why, and many are helpless also in how to do it. So, now we will look at how fiber and weight loss are related, as well as foods rich in fiber.

fiber

Soluble fiber and weight loss

Basic nutrients that human consumes (well certainly should) are proteins, carbohydrates and fats. Each of them has its role. Fiber belongs to that group of carbohydrates that organism cannot break down, i.e. digest. Reason is that we don't have such enzymes that would do it. But that is good, and later we will get to why.

Fiber positively affects balanced functioning of body, helps keep blood sugar level in check and lower cholesterol level and also plays huge role in detoxification. Fiber is extremely important for health of intestines and digestive tract, because it contributes to correct concentration of beneficial bacteria.

There are 2 types of fiber: water-soluble fiber and water-insoluble fiber. Insoluble fiber is the one recommended for constipation for example, because it cleanses intestines. But when it comes to weight loss, then it is recommended to consume precisely the second type of fiber, i.e. soluble. Of course it doesn't mean that soluble fiber is magic pill that kills accumulated fat, however it positively affects fat metabolism. Besides that it induces feeling of satiety. So here too you see that if you want to lose weight without hunger pangs, it matters from what meals your daily calorie intake comes.

Eat like experts on healthy nutrition

HEALTHY MEALS

fiber

Fiber in food

If you are here with goal to find out how fiber and weight loss relate, after reading previous lines you might have impression that consumption of soluble fiber will be important for you. Oats, barley, fruit, vegetables and legumes (beans, lentils, chickpeas) are good source of soluble fiber. But there is one BUT: foods containing fiber contain all types of fibers, difference is in ratio. Do you have feeling of chaos from it? Don't. You can understand it also so that basically you don't have to analyze in depth what is soluble and what not. It is enough if you write into search engine of your attention keyword: foods rich in fiber. It doesn't matter which one.

Foods rich in fiber.

Do they constantly repeat to you that you need to eat lots of fruit and vegetables? Not by chance. They are excellent source of fiber. If your goal is to lower your calorie intake, while you don't like reducing portions, then your weapon against hunger will be vegetables with low starch content (easiest to find out by color, look for green, but tomato belongs here too for example). It should be one of ingredients of every meal of yours, well at least lunch. We have one guaranteed trick: first eat vegetables, only then main course.

Seeds are universal component of meals and source of fiber. You can use them as decoration on sweet as well as savory dishes. Risotto for example you can sprinkle with pumpkin and sunflower seeds or sesame. Well and oatmeal with chia seeds and raspberry will be bombastic source of fiber.