The Role of Fiber in Weight Loss

If weight loss feels like a forever struggle, consider upping your fiber intake! Believe it or not, fiber is one of the best methods to losing weight, and it’s one of the easiest to access. Here are a few reasons fiber is an effective (and efficient) way to drop those stubborn pounds.

Reducing the Energy Density of Foods

While there are plenty of nuances, the basic premise of weight loss is to make sure that the energy you expend is less than the energy you take in. Foods that are high in fiber tend to be less energy dense than foods that are low in fiber. In other words, the amount of energy required to digest fiber rich foods is higher than that of foods lacking fiber. The daily recommended fiber intake is between 25-35 grams. You can access fiber easily in many vegetables, whole grains, and proteins like nuts or meats. Mix these into your meals and snacks, and your meals will work to your benefit in helping you lose weight.

Increasing Feelings of Satiety

Because fiber takes longer to digest, your stomach does not empty quickly after eating fiber! Eating more fiber tends to lead to feelings of satiety, or fullness. If you've learned to stop eating when you're no longer hungry, getting to the point where you feel fuller sooner because you are eating more fiber can help with weight loss. Your overall calorie intake decreases as you require less to satisfy your hunger! Because you want to be in a calorie deficit in order to lose weight, lower calorie intake can help you reach that deficit easier.

Good Gut Bacteria

Fiber promotes the growth of healthy bacteria in the stomach! As your body processes and breaks down foods in the stomach, good bacteria plays a big role in absorbing the nutrients from foods you eat. The better your gut bacteria, the better the nutrient absorption! Your metabolism is boosted, allowing you to process food faster and more efficiently than average. Plus, your body is better equipped to keep from becoming insulin resistant, which is a common (and dangerous) problem for many people and makes weight loss extremely difficult.

Overcome the walls to your weight loss issues by simply implementing more fiber into your meals and snacks. You will feel more energized, more full after eating, and your stomach will be helping your entire body to receive the nutrients it needs to be healthy and happy!

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