High Fiber Diet Guide, Healthy Ways to Lose Weight

Currently there are various types of diets for weight loss. One diet that is believed to be able to lose weight quickly is a diet high in fiber.

Then how effective is this type of diet and how does it work? To answer this, let's first get to know what fiber is and its role for the body.

What is Fiber?

Fiber is a carbohydrate found in plant foods such as fruits, vegetables and whole grains. Unlike other carbohydrates, fiber is not easily broken down and digested by the body. Therefore, fiber will actually flush and smooth the digestive system easily without causing an increase in blood sugar levels.

This is why fiber can generally help lower cholesterol, prevent constipation, and treat various digestive problems.

Types of Fiber

Fiber is divided into two types, namely soluble fiber and insoluble fiber. What is the difference between insoluble fiber and soluble fiber? Here are the differences.

1. Insoluble fiber

As the name implies, insoluble fiber cannot dissolve in liquids. This fiber works to help prevent constipation. Typically, this type of fiber is found in whole grains, whole grain cereals, and vegetables such as carrots, celery, and tomatoes.

2. Soluble fiber

The water-soluble fiber will absorb the liquid so that it thickens in your digestion. This fiber helps control blood sugar levels and reduce cholesterol. You can find this type of fiber in oatmeal, nuts, apples, berries, and pears.

How Can FFiber Lose Weight?

Basically, fiber helps reduce weight by making us feel full without consuming a lot of calories. Fiber stimulates receptors that tell the brain it's time to stop eating.

In this case fiber does not work alone, fiber needs adequate water intake so that it can move through the digestive system. In addition, consuming eight glasses of water per day also helps fight hunger. Apart from controlling thirst, water can also provide a feeling of fullness.

Things to remember, if you are planning to go on a high fiber diet, do it gradually. This is so that the body is able to adjust. Stomach discomfort, cramps, and even diarrhea can be side effects if you overdo this diet.

A study from the American Heart Association shows that people who increase the portion of fibrous foods in their diet without reducing other food portions lose as much weight as people on a low-fat diet. From these studies it can be concluded that people who consume more fiber tend to have a healthier body weight.

High-Fiber Foods

In a high-fiber diet, you must eat high-fiber foods according to the provisions. Women under 50 should consume at least 25 grams of fiber per day. Meanwhile, men need more fiber, which is about 38 grams per day.

Choose foods that are most natural and do not go through too many processed processes, the higher the fiber. In addition, all fruits and vegetables contain fiber, most of which is contained in the skin. That means eating apples, pears, grapes, and guava with better skin. Provided you have cleaned and washed the fruit thoroughly.

Here are some types of food that can be consumed for a high-fiber diet:
  • Grains and oats such as oatmeal and chia seeds
  • Bread, especially whole wheat bread
  • Fruits such as pears, raspberries, blackberries, and bananas
  • Vegetables such as broccoli, carrots and mustard greens

Another Benefit of a High Fiber Diet

Apart from being proven to lose weight, there are several other benefits of a high-fiber diet, including:

1. Helps maintain intestinal health.

The fiber contained in food increases the weight and size of the stool and softens it. If the food you eat makes stool more liquid, fiber will help solidify it because fiber absorbs a lot of water. In addition, a diet high in fiber lowers the risk of developing hemorrhoids and diseases of the colon.

2. Lower cholesterol levels

The fiber found in nuts and wheat helps lower cholesterol levels in the blood. Studies have also shown that high-fiber foods benefit other heart health, such as reducing blood pressure and heart swelling.

3. Control blood sugar levels

Soluble fiber can help slow down sugar absorption and improve blood sugar levels. A healthy diet that includes insoluble fiber can also reduce the risk of type 2 diabetes.

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