When it comes to weight loss, one simple piece of advice may be more helpful than all dieting self-help books combined: Eat more fiber!
WHAT IS FIBER?
Fiber is a carbohydrate found in plant foods like fruits, vegetables, and whole grains. Unlike other carbs, it isn’t easily digested by your body, so it passes quickly through your system without causing your blood sugar to rise.
There are two types of fiber: insoluble, which helps food pass through your digestive system, and soluble, which helps eliminate fat and lower cholesterol. When you eat foods that lack fiber, your blood sugar can spike quickly. Then it crashes, causing hunger and overeating. Thanks to soluble fiber, sugars, and fats enter your bloodstream at a slower rate, giving you a steady supply of energy!
Regular consumption of insoluble fibers also means that the amount of time digested food sites in the intestine is decreased, which helps keep the body from absorbing starch and sugars in the intestine.
ARE YOU HAVING ENOUGH FIBER?
How do you know if you are having enough fiber in your diet? Research suggests consuming 30-40 grams a day, or at least 14 grams per 1,000 calories.
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When increasing the fiber content of your diet, it is best to take it slow. Add just a few grams at a time to allow the intestinal tract to adjust, and drink plenty of water!