Adding fiber to our diet is sometimes a great way to lose weight. But, how much is needed for healthy weight loss, and what is the easiest way to get enough fiber for weight loss to happen?
Of course, fiber is known to keep digestive systems moving smoothly, but it also contributes to some other health benefits. Fiber is a nutrient that is important for maintaining good health. It helps to keep cholesterol levels healthy and is beneficial in preventing heart disease. Fiber also is very helpful in controlling blood sugar.
So, how do you get enough fiber to maintain health and lose weight?
There are three types of fiber that include soluble, insoluble, and fermented. Soluble fiber comes from foods such as oats, seeds, and nuts. It helps to move food through our bodies. Insoluble fiber is found in cabbage, dark leafy veggies, and brown rice and helps make stools easier to pass. Finally, fermented fiber is found in beans and garlic and promotes the growth of good bacteria in the gut.
Fiber supplements may be the fast and easy way to go, but you’re going to feel fuller longer if you eat foods that are rich in fiber instead. It is recommended that, on average, women should eat 25 grams of fiber per day. This is equal to about 12 cups of broccoli, or more than 7 cups of oatmeal. If that sounds impossible, keep reading. There are easy ways to make sure you get enough fiber for healthy weight loss.
The best way to get your 25 grams of fiber a day is to spread it out throughout the day with plenty of snacking in between meals. To your best to make sure that your three main meals of the day include at least 8 grams of fiber.
Try adding fiber-rich foods to your diet gradually and go for those foods that are packed with more fiber. For instance, mix oatmeal with quinoa, chia and barley to boost the fiber intake. Some high-fiber options include lentils that have a little more than 7 grams of fiber per half cup, high-fiber bran cereal that offers about 9 grams of fiber per half cup, beans, which offer between 7 to 9 grams of fiber per half cup cooked, or artichokes that provide about 7 grams of fiber per half cup cooked.
While many find it challenging to build up to 25 grams of fiber a day, some overdo it and consume way more than the recommended amount. If this happens, you will know it. Signs that you’ve had too much include gas, bloating, digestion discomfort, or even nausea. As contrary as it sounds, some even experience constipation when they’ve had too much fiber. If this happens, drink plenty of water and cut back until you feel good and establish a happy balance.