Posted by Fiber for fat loss! Crazy? This might sound crazy but the truth is fiber actually help lose fat. Everyone knows that fiber will help fight against diabetes, heart disease, cholesterol and colon cancer, but it also help fight obesity. Fiber is a 
compound found in plants. The fiber we consume from foods is called dietary fiber. It is absent in animal foods [i.e. meat]. There are two types of fiber, soluble and insoluble fiber. Though there is no recommended amount of fiber but health experts recommend consuming 20-30 Gms of fiber per day. Usually on an average most of the individual consume 12-15 Gms of fiber per day. Now let’s talk about types of fiber.
Soluble fiber.
As the name implies, soluble fiber dissolves in water. These fibers bind to bile acids and excrete them from the small intestine. Surplus cholesterol is disposed of in the liver as bile acids. Bile acids are then transported to the small intestine where they aid in lipid digestion. Bile acids are also essential for the absorption of these digested products. This binding of bile acids would help to decrease the cholesterol levels in the blood. It has also been said that soluble fibers help to regulate blood sugar levels.
Insoluble Fiber
Again as the name implies it does not dissolve in water. It is also known as roughage. Though it is not dissolvable in water but it does absorb it. This causes an increase in fiber bulk. Bulking agents help to clear the gastrointestinal track of all waste. The amount of time digested food sits in the intestine is decreased by regular consumption of insoluble fiber. This helps keep the body from absorbing sugars and starch in the intestine.
Fibers are hard to digest. So when they finally get to a point where they can be released into the intestine, they are still slightly intact. This is the reason that they make up the bulk of your stool. Insoluble fiber makes you feel full. This helps dieters by allowing them to eat fewer calories without starving. As insoluble fiber is partially digested it is hard for the undigested calories to be taken up by the intestine. One could potentially lose fat by reducing cholesterol and calories in the blood.
Best Sources Of Fiber
Here is the list of foods high in fiber.
| FOOD | AMOUNT | TOTAL FIBER (grams) |
| Avocado | 1 medium |
11.84 |
| Black beans, cooked | 1 cup |
14.92 |
| Bran cereal | 1 cup |
19.94 |
| Broccoli, cooked | 1 cup |
4.50 |
| Green peas, cooked | 1 cup |
8.84 |
| Kale, cooked | 1 cup |
7.20 |
| Kidney beans, cooked | 1 cup |
13.33 |
| Lentils, cooked | 1 cup |
15.64 |
| Lima beans, cooked | 1 cup |
13.16 |
| Navy beans, cooked | 1 cup |
11.65 |
| Oats, dry | 1 cup |
12.00 |
| Pinto beans, cooked | 1 cup |
14.71 |
| Split peas, cooked | 1 cup |
16.27 |
| Raspberries | 1 cup |
8.34 |
| Rice, brown, uncooked | 1 cup |
7.98 |
| Soybeans, cooked | 1 cup |
7.62 |
Fiber supplements don’t give the same benefits as the dietary fiber does. Consult your physician before starting any fiber supplement.
Fiber will not help metabolize fat quickly but it will give you full feeling which results in consuming fewer calories. This will help you lose fat. Other than fat loss there are many benefits for which you should consume adequate amount of fiber in your diet.
Caution
When you increase your intake of fiber in your diet, don’t increase too much amount of fiber instantly. The best way is to increase the amount slowly. Add few grams at a time and allow your intestinal tract to adjust. Or else too much of it may cause gas, abdominal cramps, bloating and diarrhea or constipation. Also drink more water to minimize these effects. Try to drink at least 2 liters daily.
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