Dietary Fiber: What is this?
Dietary fiber is also called roughage. As per the expert and researcher “it is the indigestible portion of plant food having two main components: (A) soluble (prebiotic, viscous) fiber that is readily fermented in the colon into gases and physiologically active byproducts, and (B) insoluble fiber that is metabolically inert and provide bulking or prebiotic, metabolically fermenting in the large intestine. (Source: Wikipedia)
In other words the soluble and insoluble fiber, high diet and low in fat also have proactive effect against chronic diseases.
Fiber is found in most of the weight loss supplements for its significant effect on weight loss by giving extra benefits to the body. Let’s see few importance of dietary fiber in weight loss:
Choosing high fiber and water rich foods like salads, vegetables and fruits and without fiber and water but feel full stomach with fewer calories would be the individual choice. High fiber foods needs more chewing time, which will eventually make you eat less. These diet make you feel full and also tend to have low calories for the same amount of food.
How much should I take?
Health department gives this advice for the daily intake of fiber.
|Under 50||Above 51|
|Men||38 grams||30 grams|
|Women||25 grams||21 grams|
When should I take?
Breakfast is the best time to eat dietary fiber rich food. It is a healthy habit of weight loss. Mostly everyone eats breakfast and studies shows that the people who eat more fiber, carb and cereal have better weight than who eat less fiber and cereal.
How Types of Fiber affect Weight Loss?
Fiber is available in different forms:
Fiber is soluble and also insoluble; both types are found in natural fruits, grains, vegetables, nuts etc. Dietary fiber means that the fiber found in natural food that we eat in our day to day life. Functional fibers are added to packaged food for the boosting of their fiber content. Those are extracted from different sources or manufactured.
All fiber is healthy but research shows good result for weight loss in taking fiber from natural food. None of the fiber is best or waste so it’s better to have all kinds of fiber that may add extra benefits to your body. These fibers are not only for weight loss but gives several other results also like:
- Enhances the Weight Loss factor
- Lowers the level of cholesterol
- Reduces the risk of colon cancer
- Lowers Triglycerides
- Moves bowel
Fiber is one of the dietary weight loss supplements that helps in many ways as discussed. Do not rush for any of the supplements but choose the best by reading review on weight loss supplements.