Fiber is one of the three food groups: carbohydrates, fats, and proteins. It is the part of plant cells that cannot be digested by humans. Therefore, it is generally considered as indigestible or non-nutritious. For centuries, scientists have tried to figure out the exact function of fiber in the human body. The truth is that the role of fiber in our body is still not fully known. That is why I decided to write this particular blog post. Below, you are going to discover the various ways that fiber can assist you in losing weight.
When you eat foods with higher amount of fiber, you naturally feel more satisfied, thus consuming fewer calories. In a study, participants were asked to consume a nutrition-free drink containing either 15 grams of fiber (low-fiber diet) or a placebo (high-fiber diet) for a week. Afterwards, the patients’ weight-loss was assessed. The results have demonstrated that the group that consumed the high-fiber drink lost 2.8 pounds, while those on the low-fiber diet gained 3.6 pounds. So it would seem that having more fiber in your diet can help you to lose weight.
Helps To Smoothly Pass Waste
When food is digested, it usually undergoes a process of breaking down or metabolizing. This breakdown includes both the use of nutrients and the removal of excess calories. For example, some foods are more easily broken down into their basic nutrients than others. Raw vegetables and fruits are examples of easily metabolized foods, while cookies and other baked goods are common sources of carbohydrates and sugar. As the food is metabolized, some of it is typically eliminated as feces (feces are green because of the chlorophyll contained within them.) The amount and frequency of your bowel movements will determine how much nutrition you are actually eliminating as waste. More fiber in your diet means that your stool will be a brighter color and larger in diameter than usual. This would indicate that you are efficiently eliminating more nutrients as waste and that you are therefore, consuming fewer calories.
Builds Stronger Bones
Fiber is an important component of human diet for several reasons. First, it helps to maintain healthy teeth by preventing cavities. Second, it encourages the growth of strong bones. Finally, it provides the body with protective antioxidants, which can neutralize free radicals, thus preventing cancer.
According to a study, rats fed high-fiber diets for five weeks gained significantly more mass in their lumbar spine (where most of the vertebrae and discs connect) compared to rats fed low-fiber diets. Afterward, when the rats were given a sedative to induce sleep, those fed the high-fiber diets were found to have fewer awakenings during the night as compared to rats fed the low-fiber diets. So it would seem that consuming more fiber can help you to get a good night’s sleep and stay relaxed.
Increases Transit Time
According to Dr. J.B. Brown, one of the pioneers of nutrition research, fiber has the ability to increase the time it takes for food to be transported to the colon. In addition to helping to reduce hunger, increase sleep, and strengthen the bones, the increased transit time caused by fiber can also assist you in losing weight. In one study, eight healthy young men each consumed a high-fiber and a low-fiber diet for ten weeks. Afterward, the participants’ weight-loss as well as their stool consistency and transit time were evaluated. The results have demonstrated that the group consuming the high-fiber diet experienced an increase in the rate of their weight loss as well as an improvement in their bowel habits (particularly their stool consistency) as compared to the group that followed the low-fiber diet.
Fiber is an important part of a healthy diet. It can reduce hunger, prevent obesity, and even assist in the treatment of certain medical conditions. It is thus a valuable nutrient that your body needs to function at its best.