Here are 10 health benefits of fiber to encourage you get your fill. Plus, here are 10 foods with more fiber than an apple to help you get your fill. Even if increasing your fiber intake is the only dietary change you make, you'll shed pounds. Dieters who were told to get at least 30 grams of fiber a day, but given no other dietary parameters, lost a significant amount of weight, found a recent study in the Annals of Internal Medicine.
In fact, they lost nearly as much as a group put on a much more complex diet that required limiting calories, fat, sugar and salt and upping fruit, veggie and whole-grain consumption. Fiber-rich foods not only fill you up faster and keep you satisfied longer, they also prevent your body from absorbing some of the calories in the foods you eat. Another study found that people who doubled their fiber intake to the recommended amount knocked off between 90 and calories from their daily intake-that's equal to a 9- to pound weight loss over the course of a year.
Learn more about fiber and weight-loss and why you should be eating more of these seven high-fiber foods that can help you lose weight. Yep, it can also help you avoid putting pounds back on. People who got more fiber tended to be leaner overall-while those who were obese got an average of almost 1 gram a day less fiber than normal-weight participants, according to a study at the Medical University of South Carolina.
And recent research at Georgia State University found that mice put on diets lacking in fiber-specifically soluble fiber-gained weight and had more body fat compared to those who weren't deficient. What's more, mice given adequate soluble fiber resisted fat gain-even when put on a high-fat diet.
It's a well-established fact. A recent analysis of 19 studies, for example, found that people who ate the most fiber-more than 26 grams a day-lowered their odds of the disease by 18 percent, compared to those who consumed the least less than 19 grams daily. The researchers believe that it's fiber's one-two punch of keeping blood sugar levels steady and keeping you at a healthy weight that may help stave off the development of diabetes. Fiber is important for keeping the gut healthy.
Eating enough fiber can prevent or relieve constipation, helping waste to move smoothly through the body. It also encourages healthy gut microbiota. According to a review , dietary fiber increases the bulk of stool, helps promote regular bowel movements, and reduces the time that waste spends inside the intestines.
According to a review , dietary fiber has a positive impact on gastrointestinal disorders, including:. Adding more fiber to the diet may also have benefits for diabetes.
A review reports that people who ate high fiber diets, especially cereal fiber, had a lower risk of developing type 2 diabetes. These individuals also reported a small reduction in blood glucose levels.
For people aiming to lose weight, a diet high in dietary fiber can help regulate weight loss. High fiber foods help a person feel fuller for longer and may help people adhere to a diet.
In a study , researchers concluded that people who increased their dietary fiber intake increased their weight loss and adherence to their dietary caloric restriction. Fiber includes nonstarch polysaccharides, such as cellulose, dextrins, inulin, lignin, chitins, pectins, beta-glucans, waxes, and oligosaccharides. Soluble and insoluble are the two types of dietary fiber.
Most high fiber containing foods have both insoluble and soluble fiber, so people do not need to think much about the difference. Instead, they can focus on overall fiber intake. Soluble fiber dissolves in water and forms a gel-like substance in the stomach. Bacteria later break the gel down in the large intestine. Soluble fiber provides some calories to the individual. Insoluble fiber does not dissolve in water and passes through the gastrointestinal tract, mostly intact.
It does not provide calories. Insoluble fiber helps build bulk in the stool, helping a person pass stool more quickly. It can also help prevent constipation. According to the Academy of Nutrition and Dietetics , the recommended intake for dietary fiber in a 2, calorie diet is:. People need less fiber after 50 years of age at around 21 g for women and 30 g for men.
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Please try again. Something went wrong on our side, please try again. Show references Kim Y, et al. Dietary fibre intake and mortality from cardiovascular disease and all cancers: A meta-analysis of prospective cohort studies.
Archives of Cardiovascular Disease. Duyff RL. Carbs: Sugars, starches, and fiber. New York, N. Nutrition facts label: Dietary fiber. Food and Drug Administration. Accessed Oct. Veronese N, et al. Dietary fiber and health outcomes: An umbrella review of systematic reviews and meta-analyses. American Journal of Clinical Nutrition.
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