The world of dietary fiber has expanded dramatically since the days of stirring cloudy, tasteless mixtures into water. Since then, experts have much talked about how 300,000 fiber-rich plants on the planet can help heal everything from the immune-boosting gut flora to the fight against scales. I learned that.
In addition, popular new grocery products such as chia seed pudding and social media recipes have consumed fiber and made the great health benefits of weight loss more delicious than ever.
Fiber Benefits for Weight Loss
The national daily recommendation is set at 21-25 grams per day for women, but most experts believe that they actually need an additional fiber close to 35 grams. increase. And a new study found that even better gauges than grams are the variety (or variety) of fibers that enter the system.
Bulsiewicz, MD, Author Fiber fuel (Purchased from Amazon, $ 14.29), “Ideally, you should eat 30 fiber-rich foods a week.” Problem: “97% of us don’t even have the bare minimum of fiber.”
Dietary fiber is the key to transformation of the whole body. Dietary fiber helps stabilize insulin, relieve thirst, support digestion, and explode fat. In fact, increasing fiber has been shown to improve metabolism by 30% and lose weight by 44%.
Anna Kabeka, DO, a female health expert, said: And we need it more than ever. Especially the pandemic has increased the stress snacks of simple carbohydrates that have been stripped of fiber during the manufacturing process.
Here are the three types of fibers you need and how they speed up your slimming …
Water-soluble dietary fiber works to stabilize blood sugar levels.
The water-soluble fibers found in nuts, seeds, oatmeal, dried beans, apples, strawberries, and peas form a gel that helps slow digestion and absorb nutrients from food.
This slowdown can synchronize with the natural “fullness” signal from the brain to prevent inadvertent overeating and eliminate the thirst caused by undernourishment. This type of fiber is also known to bind to cholesterol and remove it from the body while improving blood sugar regulation to protect it from type 2 diabetes.
In addition, its prebiotic properties nourish “good” microorganisms in the gut and prevent inflammation that promotes weight gain. Example: Canadian researchers found that people who consumed water-soluble fiber-rich chia seeds daily lost 534 percent more weight than others.
Insoluble fiber detoxifies the liver.
In addition to whole grains, the insoluble fiber found in the skins of fruits and vegetables inhales water, making the stool bulky and easy to pass through. In the process, this forage also collects toxins that trap fat and clog the liver. (Whole grains have even been shown to reduce the risk of non-alcoholic fatty liver disease.)
In addition, studies have shown that insoluble fiber can cause metabolic disorders and fat accumulation if it removes excess estrogen from the body and leaves it recirculated. Also, insoluble fiber is not digested (and therefore does not contribute to calorie counting), so it is a wise choice to add it to your diet when trying to lose weight.
One type of insoluble fiber, called chitin, found in red shrimp shells and often sold as a supplement, has been shown to amplify satiety, resulting in 425 calories less per day for subjects.
Resistant starch enhances the feeling of fullness.
When trapped in foods such as green bananas, sweet potatoes, reheated rice, and potatoes, resistant starch slows or “resists” digestion in the small intestine, causing the release of satiety hormones that calm thirst.
Research in the journal Nutrients Eating resistant starch for breakfast and lunch was found to significantly reduce appetite at dinner. And another study found that sweet potatoes keep people full for hours and reduce fat storage by up to 45 percent!
This smoothie contains all three types of fiber
- 1 cup of raw or frozen blueberries
- 1 tablespoon ground flax seeds
- 1 unripe, slightly green banana
make: Blend blueberries (for soluble fiber), ground flax seeds (for insoluble fiber), and bananas (for resistant starch) with 1 cup of cold water (or ice if needed) until smooth. fun!
This article was originally published in our print magazine, First for women..
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