According to the U.S. government’s 2010 Dietary Guidelines, the average adult should consume about 25-35 grams of fiber per day, which seems like a lot compared to the average 10-14 grams of fiber that most of us normally eat.
But what makes fiber so important in the fight against fat? Is it really worth increasing the amount of fiber in foods you already eat?
What is Fiber?
Fiber is the part of the plant that your body can’t digest or absorb as easily as ordinary foods. It adds bulk to a meal without adding any extra calories and can act as roughage in the digestive tract. Consequently, fiber passes relatively intact through the digestive process.
There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water to create a gelatinous substance in the stomach which can delay gastric emptying and allow for better absorption of other nutrients. Insoluble fiber, on the other hand, promotes the movement of waste and other material through the body to improve regularity in your stools.
What are the Benefits of Fiber?
Fiber is the superstar of the weight loss industry. It’s low in calories, it naturally suppresses appetite, it improves digestion, and it can even reduce cholesterol and the risk of heart disease.
According to Tanya Zuckerbot, RD and author of The F-Factor Diet, “Fiber acts like a sponge in your digestive tract, absorbing other molecules like carbs, fats, and sugars – along with their calories – and preventing them from settling on your hips.”
Additionally Fiber can offer the following benefits:
- Normalizes bowel movements
- Reduces the risk of colon disease
- Controls blood sugar levels
- Promotes weight loss
Best Sources for Fiber
Fiber can be found pretty much in any plant-based food and should be a natural part of a healthy diet. However, some sources of fiber are definitely better than others, so you’ll want to round out your plate with the following foods to avoid any hidden sugars or other unwanted surprises.
Breakfast Cereal: There are numerous breakfast cereals in your grocery store that offer extra fiber to start your day off right.
Original Fiber One, for example, contains as much as 14 grams of fiber in half a cup. If you like a full cup of cereal for breakfast, then you’ve already got your full day’s worth of fiber in a single sitting.
If you’re not a cold-cereal person then feel free to sprinkle fiber one over some yogurt or on top of your bowl of oatmeal.
Raspberries: Raspberries may be small, but they sure pack a punch in the fight against fat. These fiber-rich fruits offer as much as 8 grams in a single cup. They make a great snack and can top your favorite yogurt or cereal, adding a sweet and flavorful way to lose weight.
Beans: Beans can add bulk to soups, variety to salads, and make a great addition to your chip dip. They offer 8 grams for every half cup.
Additionally, some beans, such as white kidney beans, contain unique compounds that can inhibit the absorption of dietary fats as well as supplying you with your daily dose of fiber.
Be careful of baked beans, though! Although they’re crammed with fiber, they’re also soaked with salt, sugar, and honey which can pack on extra calories as well.
If you find that you’re struggling to get enough fiber in foods and want to lose weight at the same time, then you might want to consider adding a diet pill to your current weight loss regimen. Quality supplements often offer ingredients rich in fiber that can help improve digestion and detoxify the body on top of other fat-burning and appetite suppressing ingredients.
Check out some of the top products on this site and see which pills contain the most fiber. It might suppress you that those with fiber-rich ingredients tend to be more effective than those without them.