Hunger, energy levels and digestion are all directly affected by how much fiber you eat. Fiber is the zero-calorie part of plant-based food that the body’s enzymes can’t completely break down and, therefore, it passes through the body undigested.
“If soluble fiber is a sponge, insoluble fiber is a broom that sweeps everything out.”
“Fiber helps to keep us full between meals, maintains blood sugar control for sustainable energy and promotes digestive regularity.” A March 2008 study in The Journal of Nutrition found that fiber binds with some fat and calories and “ushers them out of the body.”
And eating enough of it has been linked to a lower risk of breast and colon cancers, heart disease and type 2 diabetes, according to the Harvard T.H. Chan School of Public Health.
There are two types of fiber: Soluble and insoluble. “Soluble fiber slows digestion and helps to keep you feeling full. It acts like a sponge, swelling in the stomach and soaking up fat and calories.”
“If soluble fiber is a sponge, insoluble fiber is a broom that sweeps everything out. It adds bulk to stool and helps food pass more quickly through the stomach and intestines.”
If you need more convincing to bulk up your fiber quota, here are some of the benefits:
Linked to weight loss and weight maintenance: “Fiber adds bulk to foods without adding calories, so high-fiber foods are low in calories, yet keep you feeling full for hours.”
Can help slow digestion and steady blood sugar levels: “This helps curb sugar cravings and sustains energy.”
Satisfies hunger: “Fiber-rich foods often require more chewing, which prompts the secretion of saliva in the mouth and gastric juices in the stomach that promote satiety by signaling the brain when it is full.”
Can support healthy cholesterol levels: Soluble fiber can help lower cholesterol levels, per the Harvard T.H. Chan School of Public Health.
Tied to good gut health: Fiber is a prebiotic that plays a fundamental role in gut health. (Check out 10 prebiotic ingredients to add to your menu.)
Can promote more restful sleep:“Eating refined carbs late in the day can cause your blood sugar level to peak and then crash while you sleep, which is why some people get up in the middle of the night.” “Eating foods rich in fiber helps keep blood sugar levels steady, which, in turn, can promote more undisturbed rest.”
To score all of those wellness wins, and to avoid any stomach woes (such as constipation or diarrhea), it’s best to get fiber from a mix of soluble and insoluble fiber and to drink plenty of water along with it.
So there you have it. Make sure that you’re getting plenty of fiber in your diet and drink plenty of fluids. If you’re struggling to lose weight or you’re having trouble getting started, I can help. Contact me or click on my link www.fitguy46personaltraining.com to get started with a free consultation. Make it a great day!!!