The Secret to a Healthy Gut and Weight Loss: Fiber
Understanding how your body uses the foods you eat is the key to achieving sustainable weight loss. It's not just about eating less or cutting out certain foods; it's about giving your body the right nutrients in the right amounts to function optimally. One nutrient contributes to all the following: Improved digestion. Weight loss. Reduced risk of certain cancers. Lowered risk of heart disease. Reduced risk of type 2 diabetes. Lowered cholesterol levels.
That nutrient is Fiber!
Fiber is an essential part of a healthy diet. It helps to keep your digestive system running smoothly, and it can also help to lower your risk of certain chronic diseases.
There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance in your gut. This gel can help to lower your cholesterol levels and slow down the absorption of sugar into your bloodstream. Insoluble fiber does not dissolve in water. It helps to keep your digestive system regular by adding bulk to your stool.
The recommended daily intake of fiber is 25 grams for women and 38 grams for men. However, most people in the United States do not get enough fiber in their diet. Eating a variety of high-fiber foods, such as fruits, vegetables, whole grains, and legumes, can help you to meet your daily fiber needs.
Here are some of the ways that fiber can impact human health:
Improved digestion. Fiber helps to keep your digestive system running smoothly by adding bulk to your stool and promoting regular bowel movements. This can help to prevent constipation and other digestive problems.
A study published in the journal "Gut" found that people who ate a high-fiber diet were less likely to suffer from constipation than people who ate a low-fiber diet.
A study published in the journal "American Journal of Clinical Nutrition" found that people who ate a high-fiber diet had a lower risk of developing diverticulosis, a condition in which small pouches form in the lining of the colon.
Lowered cholesterol levels. Soluble fiber can help to lower your cholesterol levels by binding to bile acids in your gut. Bile acids are made from cholesterol, so when they are bound to fiber, they are excreted in your stool. This helps to lower the amount of cholesterol in your blood.
A study published in the journal "The Lancet" found that people who ate a high-fiber diet had lower levels of LDL (bad) cholesterol than people who ate a low-fiber diet.
A study published in the journal "American Journal of Clinical Nutrition" found that people who ate a high-fiber diet had a lower risk of developing heart disease.
Reduced risk of type 2 diabetes. Soluble fiber can also help to reduce your risk of type 2 diabetes by slowing down the absorption of sugar into your bloodstream. This helps to keep your blood sugar levels stable.
A study published in the journal "The New England Journal of Medicine" found that people who ate a high-fiber diet were less likely to develop type 2 diabetes than people who ate a low-fiber diet.
A study published in the journal "Diabetes Care" found that people who ate a high-fiber diet had better blood sugar control than people who ate a low-fiber diet.
Lowered risk of heart disease. Fiber can help to lower your risk of heart disease by lowering your cholesterol levels and reducing your risk of type 2 diabetes.
A study published in the journal "The Lancet" found that people who ate a high-fiber diet had lower levels of LDL (bad) cholesterol than people who ate a low-fiber diet.
A study published in the journal "American Journal of Clinical Nutrition" found that people who ate a high-fiber diet had a lower risk of developing heart disease.
Reduced risk of certain cancers. Some studies have shown that fiber may help to reduce your risk of certain types of cancer, such as colon cancer. However, more research is needed to confirm this link.
A study published in the journal "The American Journal of Clinical Nutrition" found that people who ate a high-fiber diet had a lower risk of developing colon cancer than people who ate a low-fiber diet.
A study published in the journal "Cancer Prevention Research" found that people who ate a high-fiber diet had a lower risk of developing breast cancer than people who ate a low-fiber diet.
Weight loss. Fiber can help you to lose weight or maintain a healthy weight by helping you to feel full after eating. This can help you to eat fewer calories overall.
A study published in the journal "Obesity" found that people who ate a high-fiber diet lost more weight and body fat than people who ate a low-fiber diet.
A study published in the journal "The American Journal of Clinical Nutrition" found that people who ate a high-fiber diet had a lower risk of becoming obese than people who ate a low-fiber diet.
If you are looking to increase your fiber intake, there are a few things you can do:
Eat more fruits and vegetables. Fruits and vegetables are naturally high in fiber. Aim to eat at least five servings of fruits and vegetables per day.
Choose whole grains over refined grains. Whole grains are higher in fiber than refined grains. Choose whole-wheat bread, brown rice, and oatmeal instead of white bread, white rice, and sugary cereals.
Add legumes to your diet. Legumes, such as beans, lentils, and peas, are a good source of fiber. Add them to soups, salads, and stir-fries.
Eat nuts and seeds. Nuts and seeds are also a good source of fiber. Add them to yogurt, salads, or trail mix.
The American Heart Association Eating Plan suggests eating a variety of food fiber sources. Total dietary fiber intake should be 25 to 30 grams a day from food, not supplements.
If you have any questions about fiber or how to increase your fiber intake, talk to your doctor or a registered dietitian.