For many of us, weight loss should be simple, but trying to ignore hunger cues is a difficult habit to maintain. Attempting not to eat for periods of time can lead to overindulgence and then feeling guilty. Being stuck in this type of cycle makes the weight loss journey seem impossible and pressure from the public only amplifies feelings of helplessness when it comes to changing your eating habits.
Fear not, the key to losing weight without restricting food (and eating healthier!) may be more obvious than you think. This week, ditch the fad diets and try fiber. Fiber is a type of carbohydrate, similar to sugars and starches, with one notable difference: it cannot be digested by our bodies. This is central to the reason that a fiber-rich diet can help with weight loss. Studies show that those who had a significant amount of fiber in their diet were associated with having lower body weight. This is because high-fiber foods take longer to digest and can actually make you feel more full (and for longer).
In addition, fiber does not cause your blood sugar levels to spike the way simple carbs like bread and candy do. This helps keep your blood sugar at a normal level and prevents fluctuations that can cause you to crave sweet, high-calorie treats. Furthermore, fiber can help reduce the absorption of other nutrients like fats and cholesterol by binding to them in the digestive tract before being excreted. As a result, the calories you consume at the same time as fiber may be fewer in terms of what actually ends up being stored in the body.
Adding fiber to your diet is straightforward. According to the USDA’s Dietary Guidelines, adult women should consume around 24 g/day of fiber and men should aim for 30 g/day. This important nutrient can be found in a variety of foods, including whole wheat bread and crackers, beans, chickpeas, carrots, spinach, pears, bananas, apples (with the skin), chia, flax seeds, and pistachios. Try incorporating some of these vegetables into your favorite pasta dishes and adding the fruits and seeds to oatmeal for a healthy, fiber-full breakfast option.
An excess amount of fiber in the diet can sometimes cause some unpleasant symptoms like constipation or leaving you feeling bloated after a meal. To help reduce any discomfort, add fiber to your diet gradually, rather than increasing your intake too quickly. Additionally, drinking sufficient water helps fiber pass through your system more easily, and can reduce constipation and the length of bloating.
Overall, the benefits of adding fiber to your diet are many, especially if you’re trying to lose weight. Eating more fiber leaves you feeling satisfied after a meal, regulates your blood sugar, and helps curb cravings for foods that aren’t weight loss optimal. The nutrient is found in many common fruits, veggies, legumes, and grains, so adding it to your diet is easy. Next time you go grocery shopping, look for fiber-rich options and see for yourself how fiber can transform your weight loss progress.
Sources:
Kaur, S., & Dhillon, H. S. (2016). Effect of dietary fiber on insulin resistance: A review. CAB Reviews: Perspectives in Agriculture, Veterinary Science, Nutrition and Natural Resources, 11(5), 1-9. https://doi.org/10.1079/PAVSNNR201611005
Ha, V., Sievenpiper, J. L., de Souza, R. J., Jayalath, V. H., Mirrahimi, A., Agarwal, A., Chiavaroli, L., Mejia, S. B., Sacks, F. M., & Di Buono, M. (2018). Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: A systematic review and meta-analysis of randomized controlled trials. Nutrients, 6(2), 29. https://doi.org/10.3390/nu6020029
Harvard T.H. Chan School of Public Health. (n.d.). Fiber. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.
Image links:
https://pixabay.com/photos/appetite-apple-calories-catering-1239056/
https://pixabay.com/photos/baked-bread-brown-fiber-food-1239259/
https://pixabay.com/photos/chia-seeds-superfood-meal-healthy-2119771/
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
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