How To Lose Weight Faster With Fiber

Lose weight fast with fiber!  Some people wonder about the benefits of fiber.   Fiber is a beneficial nutrient.  Fiber has been linked to reductions in blood pressure, cholesterol, and body weight, as well as increased sensitivity to insulin, a good thing for diabetics.

Before we discuss fiber and weight loss, we need to know what fiber is. Fiber is a sugar molecule found in some common foods, which cannot be broken down by the body.  There are two forms:

• Soluble - this type of fiber dissolves in water and produces a gel-like substance in the stomach.   This substance helps digested food slowly move into the small intestine.  This slows down the food absorption by the small intestine, resulting in the slow release of nutrients in the bloodstream.  Soluble fiber binds to bile produced limiting the amount of cholesterol released into the blood.  There are hundreds of strains of microflora in the small intestine which protect us from diseases and can strengthen our immune system.  Soluble fiber helps the microflora grow, which protects us against other bacteria which can lead to diseases.

• Insoluble fiber - this type of fiber cannot be broken down once entering the stomach.  It increases in size by absorbing water, very much like a sponge.   This type of fiber speeds up foods absorption once it enters into the small intestine.    Insoluble fiber acts as a “cleaner” taking on water as it travels through the intestine making a softer stool in the end.

Research shows Americans are below the recommended average for fiber.  You might be thinking, "How can I get more fiber in my diet?"

Including items such as fruits, vegetables, oat bran, whole wheat products, and whole grain cereals are easy ways to increase the amount of fiber on a daily basis.  But be careful - do not rush to increase fiber in your diet all at once.

Rushing can lead to increased gas, bloating, and constipation.  Even though fiber can help aid digestion and constipation, increasing fiber quickly can produce negative effects on the body.   Start by adding fiber-rich foods gradually to prevent increased gas, bloating, and constipation.

There are many benefits associated with fiber.  Research has shown you can reduce cholesterol levels and blood pressure, and for those who ate the recommended servings, had reduced body-fat levels.   Amazing!

Let me explain how fiber can do all these wonderful things!

Soluble fiber has positive effects on blood cholesterol.  There are many different reasons why this happens.  First, soluble fiber is able to ferment and help the microflora grow in the small intestine, which releases essential fatty acids into the bloodstream.  These fatty acids not only alter cholesterol levels, but benefit the small intestine by providing a breeding ground for healthy bacteria.   The associated reduction in cholesterol from fiber has to do with steroid excretion and altered fat absorption.  Also, once soluble fiber dissolves in water and the gel-like substance is produced, it binds to bile produced by the body, altering the release of cholesterol into the blood.  Unreal!

Fiber also has effects on weight management.  There are many different reasons for this.   The major component of fiber is water and other nutrients, which give fiber its bulk.   Since this bulk cannot be digested, you feel fuller for longer periods of time.  Another component of fiber is water.  This also helps us feel fuller, longer resulting in not feeling the need to overeat or snack.   Increasing fiber in your diet helps you feel satisfied after you eat.   Results: increased weight loss!

Fiber is beneficial in so many ways.  It helps control blood pressure, has positive effects on cholesterol, and can help shed a pound or two.   Americans are not even close to the recommended servings of fiber, so increasing your intake is crucial to overall health.

Here is a list of foods which contain high amounts of fiber:

 Fruits

Raspberries - a one cup serving has 8.0 grams of fiber
Pear (with skin) - 1 medium pear provides 5.5 grams of fiber
Medium Apple with skin - 1 medium apple provides you with 4.4 grams of fiber
Banana and orange - 1 medium banana or orange gives you 3.1 grams of fiber

Vegetables/Beans

Peas (cooked) - 1 cup of cooked peas gives you a whopping 8.8 grams of fiber
Broccoli - 1 cup of boiled broccoli gives you 5.1 grams of fiber
Sweet corn (cooked) - 1 cup of cooked sweet corn gives you 4.2 grams of fiber
Potato with skin (baked) - 1 medium potato baked with the skin gives you 2.9 grams of fiber
Lentils (cooked) - 1/2 cup cooked lentils gives you 6.6 grams of fiber
Navy beans (cooked) - 1/2 cup cooked navy beans gives you 9.5 grams of fiber

Other foods

Bran Flakes - ¾ of a cup gives you 5.3 grams of fiber
Oatmeal (cooked) - 1 cup gives you 4.0 grams of fiber
Black Beans (cooked) - 1 cup of black beans gives you 15.0 grams of fiber
Almonds - 1 ounce of almonds gives you 3.5 grams of fiber

Remember these three tips to help you increase your fiber intake:

1. Start with the most important meal of the day: breakfast.  Include whole-grain breads or cereals to your breakfast meal.  Make sure the package states "made with whole grain or whole wheat" to ensure you have the right bread or cereal for increasing your fiber intake.  Also, look for cereal which has fiber or whole grains in the title.

2. Add fruit and vegetables as quick, easy snacks you can grab on the go.  Increasing fruits and vegetables can easily increase your fiber intake.

3. Alter the way you make homemade breads or bakery items which include white flour.  Most of the nutrients in white flour are stripped away and then added again.  Alternating whole-wheat flour will add extra fiber to your diet

When adding fiber to your diet, add it gradually over time to prevent bloating and gas associated with fast increases in fiber.   Fiber can help you lose weight faster, by making you feel fuller and for longer.  Include items from the list above to help your heart while trimming your waistline for the future.