Weight loss does not have to be challenging. Indeed, it may be as simple as increasing your intake of one specific nutrient: fiber.
That’s right; fiber is king when it comes to weight loss. Consuming more fiber may help you lose weight even if you make no other dietary changes or caloric reductions. How? For starters, fiber is an excellent satiator! It quickly fills you up and keeps you satisfied for a longer period of time by slowing digestion and allowing food to enter your bloodstream at a slower rate.
Fiber is beneficial not only for its appetite-suppressing properties; it also has additional weight-loss benefits that begin in the gut.
FIBER, GI TREATMENT, AND WEIGHT LOSS
Fiber contributes to the maintenance of a healthy GI tract, which has been shown to have a beneficial effect on weight. Your large intestine contains an estimated 100 trillion bacteria. The term “gut microbiome” refers to this community of organisms. While we do not yet understand everything these beneficial bacteria do, we do know they can influence various aspects of health, including weight.
Just as you do, your gut bacteria requires a balanced diet to function optimally. When you eat soluble fiber, it passes through your digestive tract and is fermented and used for energy by your gut bacteria.
This process produces a fatty acid called butyrate. Butyrate is a short-chain fatty acid (SCFA) that promotes the release of specific gut hormones that aid in the regulation of insulin production and glucose uptake in muscle and fatty tissue. This aids in the control of blood sugar levels and helps prevent weight gain. Additionally, short-chain fatty acids assist in fat metabolism regulation by increasing fat burning and decreasing fat storage. Additionally, they contribute to cholesterol reduction and inflammation reduction.
FAT AND FIBER IN THE BELLY
Consuming a variety of these fermentable fibers helps to ensure that your gut microbiome is more diverse. According to some studies, individuals with a greater diversity of bacteria in their gut are more likely to have less dangerous visceral belly fat. According to one study, increasing your fiber intake by just 10 grams daily may help reduce your risk of developing visceral belly fat.
CRAVINGS FOR FIBER AND SUGAR
Fiber is an incredibly effective tool for reducing food cravings. When you consume refined carbohydrates and high-sugar foods, they can cause post-meal blood sugar spikes and dips, leaving you hungry and prone to overeating. High-fiber foods prevent this blood sugar crash, allowing you to maintain healthy blood sugar levels and avoid sugar cravings.
THE DIFFERENT TYPES OF FIBER
Fiber is classified as either insoluble or soluble. Both types are beneficial for weight loss.
Soluble fiber helps maintain the softness of your stool and slows the digestive process. It forms a gel when it comes into contact with water in the digestive tract. Additionally, it acts as a prebiotic, providing nutrients to gut bacteria via a process called fermentation.
Insoluble fiber (occasionally referred to as “roughage”) contributes to regularity by expediting food passage through the digestive system. This promotes gut health and helps prevent constipation. Additionally, it increases stool bulk, making it easier to pass. Insoluble fiber is not fermented in the digestive tract by gut bacteria.
Soluble fiber is found in the majority of fruits and vegetables, avocado, whole grains, and beans. Insoluble fiber sources include whole fruits, wheat bran, nuts and seeds, brown rice, and celery.
A diet rich in both types of fiber can aid in weight loss and prevent gain.
THE VERDICT
If you’re looking for a simple way to jump-start your weight loss, begin by increasing your daily fiber intake! It will help you feel full and satisfied between meals and will support a healthy gut microbiome, making it an effective weight-loss tool. Additionally, fiber reduces your risk of developing Type 2 diabetes, insulin resistance, and heart disease — all of which can have an effect on your weight.