carbohydrates, fiber supplies no vitamins or minerals and very
few calories. Nevertheless, it plays an important role in the
body. Fiber can help your weight loss efforts IF you make the
right choices!
There are two basic types of fiber: fiber that dissolves in
water (water soluble fiber) and fiber that does not (water
insoluble fiber). These names are usually shortened to just
soluble and insoluble fiber.
Citrus fruits, apples, potatoes, dried peas and beans, oatmeal
and oat bran are good sources of soluble fiber. This type of
fiber may be helpful in lowering blood cholesterol levels. It
also helps to slow down the digestion of carbohydrates and the
release of glucose into the blood. The slower release of
glucose plays a role in stabilizing blood sugar levels.
Insoluble fibers are found in whole-grain breads and cereals
such as wheat bran and whole wheat, and in certain fruits and
vegetables such as broccoli, carrots, asparagus, and pears.
These fibers cannot dissolve in water but they can absorb
water. By adding bulk, insoluble fibers facilitate the passage
of food through the intestines and soften stools. This helps to
keep the colon healthy.
Both soluble and insoluble fibers pass through the stomach and
small intestine undigested. However, when these fibers reach
the large intestine they may be partially or completely
fermented by colonic bacteria.
Fermentation produces gas, an unwelcome byproduct for most
people! But it also produces the short chain fatty acids that
provide the important health benefits of fiber-moderation of
blood glucose and lipid levels, maintaining a healthy colon,
and regulating immune responses.
So how does fiber help you with weight loss? By eating whole
grains and other high fiber foods such as fruits, vegetables,
and beans you can fill up on lower calorie foods. The fiber
gives you a sense of fullness and satisfaction with fewer
calories! Plus you have the added benefit of vitamins,
minerals, and phytochemicals (the source of antioxidants and
other healthy compounds) present in these foods that are also
important for good health.
You need approximately 20 to 35 grams of fiber a day. Because
each of the fibers provides different benefits, try to include
both soluble and insoluble fiber in your diet each day. If you
consume a variety of fruits, vegetables, beans and whole grain
breads and cereals you should be fine.
Do keep in mind that the health benefits described in this
article come from eating what is called “dietary fiber” not
“functional fiber”. What is functional fiber? This is fiber
that has been isolated from foods, rather than the dietary
fiber that occurs naturally in foods.
Functional fiber is something that manufacturers add to food
products to increase the bulk without adding significant
calories. Some examples of functional fiber are cellulose,
maltodextran, polydextrose, and inulin. These fibers may
provide some of the benefits of dietary fiber but only more
research will tell.
Fortunately, very low carb diets are no longer the popular
craze they were a few years ago. However some people are still
choosing low carb options.
Should you should consider a low carb diet plan be sure to
determine if the food choices for the plan will provide you
with enough fiber. A carefully chosen low carb diet (20-40
percent carbohydrates) may yield enough fiber to keep you
healthy. But very low carbohydrate diets (less than 20 percent
could be a problem over time.
About The Author:
Lori Pirog, M.S. is a Nutritionist who shares
her knowledge of healthy eating and weight management in her
articles, blogs, and websites. To learn more about weight loss,
diets, nutrition, and exercise for women visit:
http://womenandweight.com/blog/
