Here’s How High Fibre Foods Can Help You Lose Weight Effectively

Fruits and vegetables are great sources of fiber along with many other sources

An important ingredient that is often neglected is fiber. Fiber is the term for carbohydrates that the intestine cannot break down. It is classified as soluble or insoluble (insoluble) depending on whether it dissolves (dissolves) or does not dissolve in water.

Insoluble fiber primarily acts as a bulking agent and provides substance to the stool. On the other hand, certain types of soluble fiber have a significant impact on weight, health and metabolism. Let’s understand what these types of fibers mean.

What are the different types of fibers?

Because insoluble fiber does not bind water, it primarily acts as a bulking agent to help form stool and help it move through the intestines. Beta-glucan and glucomannan are water-soluble fibers that bind with water to form a viscous gel-like substance that slows the rate at which the stomach releases digested food into the intestine.

A high intake of soluble fiber can prevent the buildup of belly fat and reduce belly fat. Many other studies have shown a reduced risk of fat in people who consume more soluble fiber. Find out how it can help you lose weight.

Fresh fruits and vegetables are rich in fiber
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How does fiber help you lose weight?

To be clear, fiber is not a one-stop solution to weight loss. However, contrary to popular belief, it does not prevent or adversely affect weight loss. Consuming it helps you lose weight. There are various ways soluble fiber can help with fat loss.

Here are some ways that fiber intake can help you lose weight.

1. Improves Gut Bacterial Health

Intestinal bacteria, in contrast to other bacteria, are benign and have good relationships with people. Many studies have also found that people who consume more soluble fiber have higher bacterial diversity and better health. The reasons for this are unknown. Additionally, a recent study found that people with a wider range of gut bacteria had a lower risk of belly fat.

2. Suppress appetite

To lose weight, you need a calorie deficit. This means you have to expend more calories (energy) than your body absorbs. Many people find calorie counting helpful, but it may not be necessary with proper dietary choices. Caloric intake can be reduced by appetite suppressants. You may lose weight automatically. It is well known that fiber can reduce hunger. However, evidence indicates that certain types of fiber have this effect.

3. Helps maintain weight

An important step in losing weight is also maintaining it. Consuming high-fiber foods instead of low-fiber foods is usually more satisfying, so you’ll probably eat less and feel full longer. is low, resulting in fewer calories per unit of food.

4. Improves blood sugar levels

Having diabetes and insulin sensitivity not only slows down weight loss, but also makes it easier for you to gain unwanted weight. Eating a nutritious diet may help reduce the risk of type 2 diabetes.

Fiber-rich foods help manage diabetes effectively
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5. Lower bad cholesterol

Low-density lipoproteins, or “bad” cholesterol levels, can be lowered by the soluble fiber found in beans, oats, flaxseeds and oat bran, which may help lower total blood cholesterol levels. Studies show that high-fiber foods may also help the heart by lowering blood pressure and inflammation.

Now you know how fiber can help your body. Please try to incorporate it into your diet.

Disclaimer: This content, including advice, provides general information only. It is not a substitute for a qualified medical opinion. Always consult a professional or family doctor for more information. NDTV is not responsible for this information.