Fiber are plant-based foods that our bodies can't digest. It easily passes through our digestive tract without providing any nutrition and calories(energy), but yet it has got some significance in weight loss and other health benefits too.
Fiber helps to keep our bowel movements regular and prevent us from certain diseases. Fibers make our digestive tract clean and free from some cancer causing agents(Carcinogens) as well. Fiber can bind carcinogens in our intestines and move through our colon more rapidly than they otherwise would, thus reducing our risk for colon cancer. Fiber can also reduce our risk for heart disease to some extent as it transport cholesterol out of our body.
On a survey done by some researchers, People eating larger amounts of fiber-rich foods were generally healthier than those who did not.
Fiber can make us feel full sooner as it can stay in our stomach longer than other substances we eat, slowing down our rate of digestion and also avoiding us from overeating. Fiber also moves fat through our digestive system faster so that less of it is absorbed.
Meat and dairy products contain no fiber, and refined grains have had most of their fiber removed. So how can you increase your intake of fiber?
The answer is by eating more natural foods, and fewer processed foods. Here are some examples of good fiber-rich foods:
-Legumes (lentils, dry beans and peas)
-Fruits (should be fresh)
-Whole grains (wheat, oats, barley)
Refined grains like white rice and those used to make white bread and sugary breakfast cereals have had most of their fiber content removed. They turn into glucose(blood sugar) very fast thus causing spike in our insulin level. So our body stops burning fat and starts storing it as plenty of energy is already available to our body. This is not a good sign for those looking forward to lose weight as burning fat is a must for weight loss (see more on Weight Loss).
Further, the insulin spike is followed by a drop in insulin level which leaves us feeling tired, depressed and hungry and wanting to eat more. Unfortunately, it'll make us to eat something else with a high sugar content. When we do, we start the cycle all over again.So we should eat foods rich in fiber which not only helps in losing weight but also helps to keep our blood sugar at a more consistent level.
Now we can conclude that more intake of fiber, more will be the weight loss. But be sure to drink plenty of water or any fluids when eating fiber-riched foods as it can cause constipation and gas problem without adequate fluids (see more on Water Weight Loss).