The search for weight loss methods is constant, and one component that comes up in discussions is fiber. But do foods high in fiber really help you lose weight?
Dietary fiber feeds the intestinal microbiome - the countless microorganisms living in your gut. Increasing gut bacteria with fibers helps explain some of the health benefits of a high-fiber diet. But what exactly is dietary fiber? Dietary fiber is the indigestible part of plants that passes through our digestive system without being broken down and absorbed. You can think of fiber as someone who takes out the trash. Insoluble fibers act as a kind of broom, sweeping waste from the large intestine and decreasing the risk of colon cancer, for instance. Soluble fibers act more like a sponge, absorbing cholesterol and thereby reducing the risk of heart disease.
Soluble Fiber: Dissolves in water, forming a gel-like substance. Found in foods like oats, beans, lentils, apples, and citrus fruits.
Insoluble Fiber: Does not dissolve in water, helping to increase stool bulk and promoting intestinal regularity. Present in whole grains, nuts, beans, and vegetables such as cauliflower and potatoes.
Discover all the Iswari products that will allow you to increase your fiber intake and that can help you in the weight loss process.
In addition to other benefits such as supporting cardiovascular health, preventing constipation, promoting a healthy microbiome, and controlling blood sugar levels, fiber can help you in your healthy weight loss process. For your information, a study published in The Lancet, which involved more than 4,600 participants, found that a high-fiber diet was associated with up to a 31% lower risk of developing many chronic diseases. This research confirms that the consumption of fibers and whole grains are clearly important for long-term health. Consuming fiber allows you to:
We already know that eating plenty of fiber is an essential part of any healthy diet. Fiber can help you feel more satiated for longer, thus keeping you away from temptations. Soluble fiber, in particular, forms a gel that slows gastric emptying, prolonging the feeling of fullness.
Insoluble fiber helps maintain bowel regularity, preventing constipation. A healthy digestive system is crucial for weight loss, ensuring the efficient elimination of waste and toxins.
Fiber intake can influence the production of hormones involved in hunger regulation, such as ghrelin and peptide YY (PYY), helping to reduce caloric intake. Studies argue that the intake of dietary fibers, regardless of macronutrient and calorie intake, promotes weight loss and diet adherence in overweight or obese adults consuming a calorie-restricted diet.
Increasing the amount of fiber in your diet obviously involves adjusting your food intake. But don't think you have to change everything. You just need to make some swaps. Something to keep in mind is that you should gradually increase fiber intake to avoid digestive discomforts like gas. Here's a list of what you should do:
Whenever possible, opt for whole grains. This applies to bread or pasta as well. Swap out white flour for whole oat or buckwheat flour. And don't forget about Iswari Psyllium Husk if you want to boost your fiber content. Or you can take psyllium husk with water or juice, with a recommended dose of 10 to 15 grams per day, split into two or three doses (don't forget to increase your water intake!).
Leave aside white bread or sugary cereals and try Iswari's Super Breakfasts, which are whole grain and sugar-free. Awakening Bowl is also a good option, with many flavors to choose from. Raspberry is one of the favorites! Just add plant milk and fresh fruit.
Whenever you prepare your plate, don't forget to include vegetables and legumes. An easy way is always to have frozen vegetables on hand, just steam them. For example, you could make cauliflower rice or broccoli rice (just chop the cauliflower in a food processor) and freeze immediately for use whenever you want. You could also opt for canned vegetables if you don't have fresh ones at hand. Just make sure to check if they contain any additives and salt.
Choose nuts, seeds, and popcorn as high-fiber snack options. If nothing else is handy, Iswari Oat Bars won't let you down! And, of course, don’t overlook Iswari's Nut Butters, one of our bestsellers, with no additives or salt.
Iswari's Omega-3 Mixes are a must-have in any healthy pantry. They are so easy to add to any salad, soup, smoothie, oatmeal, and even yogurt!
Consume whole fruits with the skin, such as apples and pears, which are rich in fiber. You can also add Iswari Apple Fiber powder to your smoothies, yogurts, or oatmeal. Perfect for taking everywhere and easy to keep in the pantry.
The recommended daily intake of fiber varies depending on age and sex. The WHO updated its recommendations last year, and per day, children from 2 to 5 years should consume 15 g, and children of 10 years or more, adolescents, and adults should consume 25 g. However, most people consume far less than this. Additionally, the World Health Organization now also places more importance on the quality of the sources of nutrients, being more interested in fibers that come from complex carbohydrates, such as whole grains, fruits, and vegetables.
Dietary fiber plays a crucial role not only in digestive health but also in weight control. Increasing fiber intake can be a simple and effective strategy if you want to lose weight. However, it's important to remember that healthy weight loss involves a balanced approach, including a varied diet, regular exercise, and healthy lifestyle habits. Nutrition is the beginning of everything, and at Iswari, we are here to help you!
