How Fiber Helps With Weight Loss

Eating enough dietary fiber may be a valuable trick for losing weight that is easily overlooked. Of its many health benefits, fiber helps to curb hunger, suppress appetite, increase the rate of digestion and improve intestinal health. Fiber is the part of plant-based foods that our bodies can't digest. It passes through our digestive tract without providing nutrition or calories, and yet it is very healthy for us.

There are two types of dietary fiber: soluble and insoluble:

-- Soluble fiber dissolves in water and is found in foods such as Oats and Oat bran, dried beans and peas, nuts, barley, flax seed, fruits such as oranges and apples, vegetables such as carrots, and psyllium husk. When eaten, soluble fiber forms a bulky gel that regulates the flow of waste materials through the digestive system. Soluble fiber also helps transport cholesterol out of our body, reducing our risk for heart disease.

-- Insoluble fiber does not dissolve in water and is made from the cell walls of plants. It is most common in certain vegetables such as green beans and dark green leafy vegetables, fruit skins and root vegetable skins, whole grains and cereal, seeds and nuts. This type of fiber promotes bowel movements, helping to eliminate waste matter and thus improve intestinal health.

So how does fiber help us to lose weight? Fiber helps to bind fat in the gut to eliminate it. It also speeds transit time to improve regularity. And, it helps us to feel full naturally for longer periods of time in between meals. Research has also shown that fiber can help stabilize blood sugar levels, which we know is key to avoiding the insulin trap that promotes fat storage. So the key to achieving and maintaining a healthy weight then is to eat more fiber-rich plant foods in every meal. Experts recommend 20 - 25 g/day for all adults and this is a minimum if you are striving to lose weight.

The benefits of fiber go far beyond prevention of cancer of the colon or weight loss. Research credits fiber with reducing the risk of heart disease, biventricular disease, appendicitis, phlebitis and obesity. Fiber also prevents constipation which can lead to hemorrhoids, varicose veins, and phlebitis.

Increasing the fiber intake will prevent varicose veins in much the same way it prevents hemorrhoids. Straining at the stool due to inadequate fiber intake places stress on the veins and contributes to the development of varicose veins. Varicose veins are a precursor to more serious problems: phlebothrombosis (a blood clot in a vein), thrombophlebitis (inflammation of the vein), and pulmonary embolism (in which the clot breaks loose and plugs pulmonary arteries leading to circulatory collapse, heart failure and even death).

So increasing your fiber intake will have a lot more benefits than just helping you lose weight! But as you gradually increase your fiber intake, be sure to also drink plenty of fluids throughout the day to help your body naturally and easily eliminate that fiber and prevent constipation. Which brings us to our next important topic.....water. Watch this article feed for our next article about how water can help you lose weight.

About the Author

Kerry Coates runs the popular website http://www.Amazing-Health-Products.com which covers a multitude of health issues. The recommendations from her website are GNLD's Multi-Fiber Blend, All-Natural Fiber Food, or Alfalfa Plus Fiber. Don't just cover the symptoms -- heal yourself completely & naturally!

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