Fiber: types, benefits and harms, how to take for weight loss

What is fiber?

In some parts of plants, special fibers are formed - cellulose. The peculiarity of these fibers is that they are not susceptible to the action of enzymes secreted by the upper parts of the digestive tract. Digestion of fiber occurs in the intestines. The most popular sources of fiber are cabbage, bean stalks, and grains. Beneficial fibers pass through the entire digestive tract into the intestines, where they are processed by beneficial microflora.

The main function of plant fibers is to help the gastrointestinal tract. They help to more actively promote the food bolus and fully digest it. Staying food in the digestive tract for too long causes bloating, flatulence, and increased gas formation. Fiber components accelerate the natural process of bowel emptying. The beneficial properties of plant fibers help eliminate problems in the stomach and intestines.

Sources of fiber

Sources of plant fibers are:

• dry bran or cake (pure or with herbal additives);
• tablets (powders);
• natural products.

Each of them has its own advantages, but the best way for the body to obtain it is considered to be a variety of natural foods. At the same time, the most affordable product that can provide the required amount of dietary fiber is dry fiber.

Dry fiber (bran, cake, mixtures)

Nutritionists are unanimous in the opinion that only competent consumption of dry fiber has a beneficial effect on the body. Therefore, you need to start losing weight on such a product after consulting a specialist who will help you determine the dosage and create the right diet.

There are several types of dry fiber, differing in their composition and targeted action. This allows you to choose exactly the one for weight loss that will optimally suit the individual characteristics and personal needs of the body.

At the same time, wheat bran is considered the most accessible, widespread and universal.

Wheat

A ready-made food supplement made from wheat bran mixed with fruits, berries and herbs has a rich vitamin and mineral composition, which makes it most effective for weight loss. This completely natural product without dyes, flavors, or other chemical additives has a number of beneficial effects:

• normalizes the activity of the gastrointestinal tract;
• supplies necessary macro- and microelements;
• cleanses of toxins, waste, decay products;
• activates the formation of bile;
• improves the functioning of the urinary system.

Depending on the grinding, wheat fiber can be fine or coarse. To determine which one is best for weight loss, you need to take into account its effect on the body:

• coarsely ground bran maximally absorbs harmful substances in the lower intestines, improves blood supply to the pelvic organs, and effectively cleanses the body;
• finely ground bran has a beneficial effect on the upper part of the abdominal cavity, normalizes the functioning of the stomach, liver, pancreas, activates the digestion of food, and increases its digestibility.

In addition, the targeted effect is ensured by the presence of certain additives in fiber:

• large: in its pure form - accelerates the process of losing weight, with calamus - has a positive effect on the functions of the stomach, liver, with buckthorn - prevents constipation, hemorrhoids;
• small: in its pure form - cleanses the intestines, with licorice - helps the urinary system, kidneys, with cloves - fights parasites.

In general, coarse fiber is used more widely. Getting inside, it absorbs toxic metabolic products, and, moving through the gastrointestinal tract, it creates the basis for the consolidation, reproduction and vital activity of beneficial microflora, due to which its composition is restored and putrefactive processes are eliminated. In addition, coarsely ground bran absorbs excess liquid, providing natural weight loss.

Take 3-4 tbsp of wheat bran. l. with three meals, adding to any drink. To prevent overdose, you should not consume more than 100 g of this supplement per day.

Siberian

Siberian fiber is a mixture of dietary fiber, fruits, and cereals. This combination ensures effective weight loss along with enriching the body with a variety of microelements. The composition of the product varies: it may include wheat or rye bran, all kinds of fruits, berries, and nuts.

This cereal-fruit complex “works” in many directions, providing a number of beneficial effects for weight loss:

• purgation;
• normalization of the functioning of all gastrointestinal organs;
• stabilization of glucose levels;
• increased skin turgor;
• elimination of vitamin deficiency;
• general health, disease prevention.

The manufacturer lists the advantages of the product as normalizing hormonal balance, improving the functions of the excretory system, and activating metabolic processes. In addition, the inclusion of this dietary supplement in the menu helps to avoid depression, which is characteristic of many “hunger” diets, which is explained by providing a feeling of fullness.

You can consume Siberian fiber unlimitedly. Even if there are general contraindications to the use of such products, it is allowed to be introduced into the diet, but with great caution and always after consultation with the attending physician.

During the day, you are allowed to eat as much product as is required to eliminate the feeling of hunger. You can dilute it with juice, sweet yogurt, kefir or any other liquid at the rate of 2 tbsp. l. for 200 ml. At the same time, you need to take a vitamin-mineral complex, since dietary fiber, despite its rich composition, absorbs everything in the intestines - good and bad.

Read more: Siberian fiber

From milk thistle seeds

Milk thistle seed cake is usually used to restore the functions of the liver and gall bladder. But since it helps speed up metabolic processes, it also helps to effectively fight excess weight. Milk thistle fiber is a strong absorbent that prevents intoxication of the body by ensuring its high-quality cleansing. Thanks to the presence of a powerful antioxidant - silymarin - it ensures youthful skin and prevents the appearance of wrinkles during weight loss.

The general effect of milk thistle seeds on the body is rather health-improving. Due to the normalization of liver function, the entire body is cleansed, which ensures natural normalization of body weight.

You need to take this supplement 2 times a day, 40–60 minutes before meals, 1–2 tbsp. l., washed down with a glass of any drink. Side effects can only occur if the dosage is exceeded - in the form of stomach upset, increased gas formation, headaches.

From flaxseed

Consumption of flax fiber promotes weight loss due to the fact that it enhances the functioning of the gastrointestinal tract, cleansing it of harmful deposits.

Flaxseeds prevent food from stagnating and significantly speed up digestive and metabolic processes. Also, flax fibers have a positive effect on the condition of the large intestine, preventing spasms, constipation, hemorrhoids, and other diseases, including cancer.

Thanks to a special chemical composition containing a large amount of mucous substances, flaxseeds provide quick satiety and a long-term lack of hunger. To do this, the product can be taken in several ways:

• add 15 g of dry matter per 250 ml of low-fat kefir or yogurt;
• take 1 tbsp. l. cake with a glass of water.

But the maximum benefits for weight loss come from flaxseeds, pre-soaked in kefir and taken as follows:

• take 4 glasses of kefir;
• add 20 g of dry powder to each;
• drink every 4 hours during the day.

This procedure must be carried out once a week to cleanse the body and natural physiological weight loss.

If you are prone to gas formation, it is recommended to take flax seeds in steamed form. For this, 1 tsp. dry powder is poured into a glass of boiling water and left for half an hour. You need to take 100 ml three times a day, half an hour before meals.

In addition, it is recommended to add flaxseeds to ready-made cereals, salads, ice cream, and other dishes. The only condition for this is to drink a very large amount of water, at least 2 liters per day. Then such a supplement will effectively help normalize weight, preventing the occurrence of many diseases.

Pumpkin

Plant fibers from pumpkin seeds contain all the beneficial power of this vegetable. Thanks to its rich mineral composition and the presence of specific substances, it provides:

• reducing cholesterol, lowering sugar levels;
• stimulation of the kidneys, high-quality functioning of the entire urinary system;
• removal of worms;
• cleansing of toxins;
• improvement of gallbladder function;
• normalization of intestinal microflora;
• elimination of diarrhea, constipation, hemorrhoids;
• hormonal balance.

For weight loss, pumpkin seeds are consumed twice a day, 50–60 minutes before meals, 2 tbsp. l. with a glass of liquid. You can also steam dry cake with boiling water, and then use the swollen mass as an additive to various dishes. If you regularly take pumpkin seed cake, you must consume at least 3 liters of clean water per day.

Oatmeal

Oats are recognized as one of the best products for dietary and healthy eating. The fibers obtained from this cereal, in addition to the properties inherent in any type of fiber, have their own characteristics, thanks to which the use of such a product ensures:

• better absorption of minerals, especially calcium;
• more active outflow of bile;
• hepatoprotective effect;
• high-quality intestinal cleansing;
• rapid elimination of dysbacteriosis.

Oat fiber is consumed twice a day before meals, 2 tbsp. l., after dissolving it in a glass of any drink. A prerequisite is the consumption of large amounts of water (from 2 liters per day).

All types of dry fiber are an excellent aid for normalizing weight. In order for weight loss to be as active as possible, such products must be consumed along with a balanced diet and increased physical activity.

For those who categorically do not accept the use of coarse plant fibers in their pure form, there is an option in tablets.

Fiber tablets

Pharmacists position fiber tablets as a means of cleansing the intestines and promoting weight loss. Swelling in the stomach, they dull the feeling of hunger, similar to natural dietary fiber. The main advantage of such drugs is the exact daily dosage, since the required rate can be calculated with an accuracy of milligrams. It should be borne in mind that tablets do not have all the properties of their natural analogues. Therefore, it is better to adhere to a healthy diet, and use products from the pharmacy only in certain cases, for example, if it is impossible to take bran, vegetables, fruits or other natural products.

Fiber tablets most often come from microcrystalline cellulose. MCC is a natural food additive made from hard particles that are removed from cotton during fabric production. The composition and properties of such cellulose are similar to natural plant fibers from vegetables and fruits. Like plant dietary fiber, MCC provides the following beneficial effects for weight loss:

• normalizes the functioning of the digestive system, activates metabolic processes;
• promotes gentle cleansing;
• absorbs large amounts of water, increases in size, eliminating the feeling of hunger;
• absorbs and then removes decay products;
• can replace activated carbon in case of intoxication.

MCC is not digested by the stomach and is not absorbed by the intestines, which reduces the amount of energy received and ensures rapid weight loss.

Fiber tablets are taken very simply - the required amount is washed down with plenty of water. The daily norm is 50 tablets, but you need to start with 1 tablet, after a week - increase the dose to 5, after another 7 days - to 10, after a month - to 30, etc. But you should remember that ideally, fiber for weight loss should be natural, so instead of the highest quality tablets, it is better to eat fresh vegetables, fruits or other foods high in dietary fiber.

Products with fiber

A balanced diet with enough food rich in plant fiber is the best way to lose weight and maintain health.

Dietary fiber is found in all products of plant origin, but in very different quantities, which must be taken into account when determining their daily intake.

Consumption of fiber contained in natural foods also requires a competent approach, following certain rules:

• when choosing bread, you should give preference to grain, bran or made from wholemeal flour; you can also eat bread made from cereals or cereals;
• Among the porridges, the most useful are wheat, oatmeal, buckwheat, pearl barley, but for this the cereal must be whole (unprocessed);
• the content of dietary fiber in vegetables is significantly reduced during heat treatment, so it is better to eat them raw with peel and seeds;
• almost all legumes are rich in insoluble and soluble fiber, therefore they are considered an ideal source of it (after bran);
• fruits, berries, dried fruits should be present in the diet daily, but it is recommended to consume them in the first half of the day to get a boost of energy until the evening.

To ensure healthy weight loss, you can simply consume all of these foods and include them in your diet. But special diets based on increased consumption of dietary fiber may be more effective.

Types of fiber

There are two types of plant fibers:

1. Soluble fiber - has the property of dissolving in an aqueous environment. The fibers are susceptible to the action of enzymes and change their consistency to a jelly-like consistency. As a result, food digestion slows down. A person does not feel hungry for a longer period of time. Consumption of soluble fiber helps control appetite, reduce and maintain weight.

   Key benefits of soluble fiber:

   Reducing levels of “bad” cholesterol.
2. Controls blood glucose levels. This property is especially valuable for patients with diabetes mellitus and for people suffering from metabolic syndrome.
3. Removing toxins and bile acids from the body.

Citrus fruits, fruit pulp, beans, carrots, peas, oats, and flax seeds are rich in soluble fiber fiber. The most popular source is pectin. Thanks to pectin, food changes its structure to a jelly-like structure as it absorbs a lot of liquid.

4. Insoluble fiber is not digestible under the influence of gastrointestinal enzymes, but actively stimulates the process of excretion of intestinal contents. People who take insoluble fiber note that the problem of constipation is solved very quickly. This type of fiber is found in large quantities in cereals, bran, nuts, and some vegetables. The work of insoluble components is similar to the functions of a sponge, which absorbs cholesterol, toxins, heavy metal salts, radionuclides, and fatty acids. “Filled” fibers are quickly eliminated from the intestines.

The optimal ratio of insoluble and soluble fiber in the daily diet should be 75% and 25%, respectively. A special calculation of the volume of different types of fiber is not required, since many products contain both types. To get the maximum effect, you should combine products containing different fibers.

Fiber can be divided according to other characteristics:

• Cellulose. In everyday life, it is more often called bran, since it is found in large quantities in the shell of cereals. Cellulose stimulates intestinal peristalsis. Due to the rapid passage of food, harmful substances are not absorbed by the intestinal villi.
• Pectin. The source of soluble fiber is the peel of fruits, vegetables, and some citrus fruits. Pectin promotes the removal of heavy metal compounds. Food rich in pectin lingers in the stomach, keeping you feeling full for a long time.
• Hemicellulose. Semi-soluble fibers actively absorb liquid along with toxic components. A specific process controls blood cholesterol levels and lipid metabolism. The main sources of hemicellulose are oats and barley.
• Gum. Beans, a food product made from oats, contain valuable soluble fiber. It has an enveloping property. After the gum enters the body, the absorption of glucose through the walls of the stomach and intestines slows down.
• Lignin. Found in large quantities in bran, strawberries and various cereals. The surprising thing is that the longer the product sits, the more lignin is formed in it. Insoluble fiber binds to bile, which inhibits the absorption of cholesterol and protects the inner intestinal wall from toxic components.

What is more effective: fiber from a pharmacy or in its natural form?

Fiber is the rough part of natural plants, namely the peel and shell of products.

Fiber can either enter the body through simple foods or be taken in the form of special medications sold at pharmacies. Fiber itself is a carbohydrate that is not absorbed by our body.

In other words, the stomach is full and the feeling of satiety is present, but no calories are supplied or absorbed. If we talk about the soluble type of fiber, then thanks to it the bolus of food moves through the intestines to the “exit”.

The main types of plant fiber include:

Wheat fiber for weight loss. It is rich in cellulose and hemicellulose. These elements can be found in bran, green peas, legumes, beets, carrots, bell peppers, and apples. Consuming these products or their concentrate from the pharmacy along with sufficient fluids helps the colon function.

It is pointless to argue about the best type of fiber, since it copes equally well with the task of cleansing the body (detoxification) regardless of the form of release.

How many grams of fiber do you need per day?

It is a mistake to believe that foods high in fiber can be consumed uncontrollably or in large quantities. Recommended doses of plant fibers that bring certain benefits to the body have been determined. The amount of fiber depends on gender and age.

Daily dose for men:

• Up to 50 years old - 38 g.
• Over 50 years old - 30 g.

Daily dose for women:

• Up to 50 years - 25 g.
• Over 50 years old - 21 years

To provide the body with the necessary fiber, it is enough to eat a small portion of porridge, a couple of fruits, and a small bowl of vegetable salad every day. There is an opinion among nutritionists that bread should be eliminated from the diet. This is not true - it is important to pay attention to the type of bread. It is better to stick to products made from wholemeal flour. This bread stimulates the intestines and does not contribute to the appearance of extra pounds.

On average, for every 1000 calories you should have 14 to 20 grams of plant fiber.

When do you need more/less fiber?

The body needs more plant fibers in a number of conditions:

• During pregnancy. Carrying a child requires an increase in the volume of food portions, and therefore plant fiber.
• With age. Maximum fiber consumption occurs during the period of greatest activity - from 14 to 50 years. With the advent of maturity, the need for fiber decreases by 5-10 units.
• Vitamin deficiency, anemia of any origin. Fiber cleanses the intestinal walls, which facilitates the absorption of vitamins.
• Insufficient activity of the stomach and intestines. The action of plant fibers stimulates physiological processes in the gastrointestinal tract.
• Excess weight. Getting rid of extra pounds occurs as a result of normalizing digestive functions.

The amount of fiber should be reduced in a number of cases:

• During the acute period of inflammatory diseases of the stomach and pancreas.
• For dysbacteriosis.
• With flatulence.

Fiber diets

Fiber is a unique product consisting of plant fibers. It can provide effective weight loss even just by regularly consuming a small amount of it along with your usual diet. And fiber-based diets turn out to be very effective, but at the same time they are not too “hungry”. You need to gradually accustom your body to this product. It is not recommended to immediately go on a strict diet; it is better to start with a gentle one, since it will be difficult for the body to suddenly switch to such a diet without negative consequences.

On Siberian fiber

This method of losing weight falls into the category of strict diets, since it involves a very limited diet. In a day you can consume:

• 1 liter of any fermented milk drink with minimal fat content (0-1%);
• 8 tsp. fiber;
• 2 any vegetables;
• 200 g of fruit of your choice.

All products are distributed into equal portions, which are eaten throughout the day. In between meals, you need to drink a fermented milk drink, dividing the specified amount into 4 doses and adding 2 tsp to each. dry powder.

Despite the strictness of the menu, such a diet does not cause a strong feeling of hunger, since the dietary fibers swollen in the stomach provide a feeling of fullness for a long time. The weight loss program is designed for 2 weeks, during which you can get rid of 6-8 extra pounds.

On fiber tablets

The caloric content of the diet on such a diet should not exceed 1500 kcal. In this case, the menu must be composed of healthy foods with the exception of fried, fatty, and sweet foods. Food should be taken 5 times a day in small portions.

Sample menu for the day:

• breakfast – oatmeal with milk, 50 g dried fruits, 50 g nuts;
• lunch – a slice of bran bread with cheese, an apple;
• lunch – chicken broth with a piece of meat, vegetable stew;
• afternoon snack - fruit salad or vegetable slices;
• dinner – boiled fish with vegetables, 200 ml of kefir.

In between meals, MCC is consumed: 50 tablets are divided into 5 doses. It is necessary to wash down each “portion” with plenty of water. In total, you need to drink at least 2 liters of liquid per day.

The process of losing weight on such a diet does not happen very quickly - you can lose 5–7 kg in a month. To increase its effectiveness, it is necessary to combine the pills with a low-calorie diet and regular physical activity.

A gentle diet based on natural products

The rules of this weight loss system are very simple - you need to compose your diet so that 70% of it is occupied by foods rich in plant fiber. During this period, it is advisable to exclude all junk food and alcoholic drinks. On such a diet, you can get rid of 7 kg in a month without making much effort.

Fasting day

If you don’t have the strength or patience to follow a diet, you can have a fasting day on kefir with fiber once a week. To do this, dilute 3 tbsp in 1 liter of fermented milk drink. l. dry powder, then drink the resulting mixture throughout the day at regular intervals. During breaks, you can only drink clean water - at least 2 liters.

Proper dinner

Very effective weight loss without stress on the body can be achieved if you switch to the right dinner. To prepare it, add 1 tbsp to 300 ml of kefir. l. coarse fiber, stir thoroughly, let steep for 15 minutes, and then drink. Such a dinner will help get rid of the feeling of hunger, ensure a high-quality cleansing of the intestines in the morning, and at the same time allow you to lose 4-6 kg of excess weight in a month.

Of all these options for losing weight, you need to choose one thing for yourself - either increase the amount of plant foods in your diet, or take bran or dry fiber. If you combine these products, you can significantly exceed your daily dietary fiber intake. The result may not be weight loss, but bloating, diarrhea, and other intestinal problems.

Enriching your diet with plant fibers is the basis of proper nutrition and healthy weight loss. Without extra effort, dietary fiber will force the body to expend more energy, enriching itself with useful substances and cleansing itself of everything unnecessary. If you add to this moderate physical activity, taking vitamin and mineral complexes and proper nutrition, you can maintain the beauty, health and energy of youth throughout your life.

The benefits of fiber for the human body

Medical studies have shown that consuming fiber significantly improves the quality and length of life. The results of observations suggest that plant fibers are an excellent way to prevent type II diabetes mellitus, hypertension, heart pathologies, obesity and digestive problems.

Diabetes protection

Introducing fiber into your daily diet prevents changes in sugar levels after foods high in carbohydrates. It is generally accepted that foods high in fiber have a low glycemic index. This is not entirely true - this quality is inherent only in soluble fibers with pronounced viscosity. It is the viscous soluble fiber that helps curb blood sugar spikes after eating carbohydrates [1].

A recent study, the results of which were published in 2019, showed that patients with diabetes who took 38 grams of fiber daily for six months independently lowered their blood sugar by 28% [2].

For heart and vascular health

Protects against cardiac ischemia. Several studies conducted over time have shown that high amounts of fiber significantly minimize the likelihood of cardiovascular disease. Harvard scientists organized an experiment involving 40 thousand male medical workers. In this large-scale study, it was found that a large amount of fiber received provides up to a 40% reduction in the risk of coronary heart disease [3].

A similar study was conducted at Harvard with the participation of nurses. The results turned out to be as similar as possible [4].

Reduces the risk of another heart attack. Fiber has anti-inflammatory properties that protect the heart. The strengthening effect was proven in one study. For nine years after the heart attack, patients received large amounts of fiber every day. It was found that the risk of death is reduced by 25% thanks to cereal dietary fiber [5].

Reduces cholesterol levels. Even a small amount of soluble fiber—2 to 10 grams per day—can lower total cholesterol by 1.7 mg/dL. “Bad” cholesterol is reduced by 2.2 mg/dl. These data were confirmed by 67 independent studies [6].

Experimentally, it was possible to find out that fiber from persimmon pulp has the most pronounced ability to lower cholesterol [7].

Reduces blood pressure. Increasing fiber intake by 25% over 6 months showed a 15% reduction in systolic blood pressure.

For the intestines

The irrefutable fact is that fiber reduces the likelihood of developing colorectal cancer. In the United States, a study was conducted over four years to prevent the occurrence of polyps. The results showed that consuming plenty of fiber reduced the risk of colorectal cancer by 35%. Scientists have proven that the likelihood of reducing cancer is due to the property of fiber to quickly move the food bolus through the gastrointestinal tract. Rapid passage helps to efficiently remove undigested food debris and does not allow potential carcinogens to be absorbed through the mucous membrane.

Regular intake of fiber into the body stimulates the production of a special compound - butyrate. It is formed when plant fibers are broken down by bacteria in the lower colon. Butyrate prevents the formation of tumors in the colon and rectum, suppresses inflammatory processes, which increase the risk of developing colorectal cancer by almost 500 times [8], [9].

Reduces the risk of diverticular disease. One long-term study in men showed that consuming insoluble dietary fiber over a long period of time can reduce the likelihood of diverticular pathology by up to 40% [10].

The benefits of fiber for women

Fiber reduces the risk of breast cancer, especially when young women eat a diet rich in fiber. The ability of plant fibers to reduce the risk of the formation of malignant tumors in the mammary glands has been known for a long time. This occurs due to the binding of fiber fibers to estrogen. A recent Harvard study found that consuming an additional 10 grams of dietary fiber daily in adolescent and young women reduced the risk of breast cancer by 13 to 50% [11].

Eating plenty of fiber during pregnancy helps protect your baby from asthma. The anti-inflammatory properties of plant fibers, as well as butyrate, make pregnancy easier. One of the latest studies showed that women who took a lot of healthy plant fibers during pregnancy gave birth to children who were not prone to respiratory diseases and bronchial asthma [12].

Fiber for constipation

Most people know that adding fiber to your diet helps relieve constipation. Plant fibers absorb fluid, which increases the volume of stool and facilitates their passage through the intestines.

If you decide to use fiber to solve the problem of constipation, carefully consider your choice. Depending on the type of fiber, a reverse, fixing effect may develop.

Fiber, which promotes water absorption, acts as a laxative. Fiber, which increases the dry weight of feces without significant absorption of water, causes constipation. A pronounced softening effect is provided by soluble fibers, which are not fermentable by intestinal microflora and form a gel.

Oat and wheat bran have a more active effect than the fiber contained in vegetables and fruits. Sorbitol is a type of fiber that has a laxative effect due to the absorption of water into the large intestine. The record holder for sorbitol content is prunes.

Recipe for constipation. To prepare the cleansing mixture, you need to take: 200 g each of prunes, raisins, dried apricots, and figs, as well as 100 g of dry senna leaves, and 1 glass of honey.

Senna leaves are poured into a glass of hot water, mixed thoroughly and left to swell. Prunes, raisins, dried apricots, and figs are ground in a meat grinder. The resulting mixture is mixed with senna leaves and honey. The mass is thoroughly mixed, transferred to jars and stored in the refrigerator.

The composition is taken for three weeks, 1 tablespoon before bedtime. In the morning, a soft bowel movement occurs. The laxative mixture is recommended for people suffering from constipation, hemorrhoids, and those who want to cleanse the small and large intestines of toxins, mucus and feces.

[Video] Video recipe for preparing this mixture:

Other useful properties

Makes breathing easier and reduces the risk of developing lung cancer. Plant fibers not only improve intestinal microflora. Due to its ability to influence inflammatory processes, fiber improves the condition of lung tissue, facilitates breathing, and protects the lungs from chronic obstructive disease [13].

Helps you fall asleep faster and sleep more soundly. Observations have shown that 30% of adults suffer from chronic sleep deprivation. A medical study, the results of which were published in the Journal of Clinical Sleep Medicine, showed the dependence of sleep quality on food. Following a diet containing foods rich in fiber, but with a minimum content of saturated fat and sugar, speeds up the process of falling asleep and prolongs the phases of deep sleep [14].

Benefit

Plant fibers, entering the gastrointestinal tract, perform a number of useful and even irreplaceable functions:

• having the ability to absorb harmful substances, they remove harmful accumulations from the gastrointestinal tract, including waste products, toxins, salts of heavy metals, literally sweeping out from it everything that interferes with the normal functioning of the body;
• normalize the functioning of the excretory system;
• eliminate heartburn, abdominal pain, flatulence, constipation, bloating, due to which a bulging belly disappears and waist size is significantly reduced;
• absorb liquid, swelling and filling the stomach, which ensures a long-lasting feeling of fullness and lack of hunger;
• restore intestinal microflora, activate metabolic processes and digestion;
• limit the growth of glucose after meals, eliminating the craving for constant snacking, significantly reducing the calorie content of the diet, preventing its accumulation in fat depots;
• maintain intestinal health, prevent rectal diseases and the development of cholelithiasis;
• reduce cholesterol and sugar levels, normalize blood pressure.

At the same time, dietary fiber limits the flow of energy into the body, which ensures the breakdown of fat deposits and prevents the emergence of new reserves.

Eating fiber for weight loss, along with a healthy, balanced diet and regular physical activity, significantly speeds up the process of weight normalization, allowing you to maintain the result for a long time.

To effectively get rid of extra pounds, you need to properly dose this product and use it depending on the type.

Body signals about fiber deficiency in the diet

1. Feeling sleepy after eating. Eating heavy, fatty foods without fiber content causes weakness and drowsiness. This happens because without fiber it is impossible to maintain normal sugar levels. Its deficiency causes rapid breakdown of sugar, which leads to feelings of lethargy and fatigue.
2. Constipation. Stool retention is the main sign of a lack of plant fiber in everyday nutrition.
3. High cholesterol . High cholesterol levels are one of the symptoms of insufficient fiber intake in the body.
4. Feeling hungry after eating. Dietary fiber quickly absorbs moisture, which helps the food bolus swell and maintain a feeling of fullness.
5. Increase in body weight . Cellulose fibers that swell with moisture occupy the entire stomach cavity. After eating foods high in fiber, you feel full for a long time, which prevents overeating and gaining extra pounds.
6. High blood sugar . In diabetes mellitus, the balance of glucose in your blood is disturbed. It is important for the patient to provide himself with enough fiber. It controls the absorption of sugar from the small intestine into the plasma.
7. Feeling bloated . Lack of dietary fiber causes gas formation and, as a result, bloating. Fiber stimulates the normal functioning of the digestive system, the free passage of food through all parts of the intestines without associated problems.

How to choose the right fiber

It’s worth starting from individual needs and the final result. As mentioned above, there are two types of fiber, the functionality of which differs.

1. Pectin, gum, resin - soluble fibers swell in water and absorb bile acids, preventing them from entering the blood. In the stomach, the mass becomes jelly-like, filling the space and providing a feeling of fullness. Slows down the fermentation of carbohydrates.
2. Cellulose, lignin - insoluble form. The action resembles a laxative and leads to bowel movements, removing cholesterol from the body. Helps with constipation, prevents the development of gallstones. Accelerate the fermentation of carbohydrates.

The properties of fiber determine which form of product to choose when losing weight in a particular case.

Which foods contain the most fiber?

The average daily fiber requirement is 30 g.

TOP 12 foods with the highest fiber content

Full list (350+) ➤

Which fruits, berries and dried fruits have a lot of fiber?

Fresh fruits

All data is per 100 g of fresh fruit.

Full list of fruits and vegetables ➤

Dried fruits

Which vegetables have a lot of fiber?

Full list of fruits and vegetables ➤

What is unique about fiber from flax seeds?

It has been established that one spoon of flaxseed contains 3 grams of plant fiber. This is approximately 10% of the required daily amount of fiber. Soluble (20-40%) and insoluble (60-80%) fibers were found in flax seeds. Both types of fiber cause an increase in the volume of stool in the large intestine and facilitate their regular excretion. This is an excellent prevention of constipation. The use of flax seeds is recommended for people with irritable bowel syndrome and diverticular disease.

The double action of flaxseed fiber has the most important properties for the body - slowing down the process of food digestion and regulating glucose levels. At the same time, cholesterol levels decrease.

Read more: 10 beneficial properties of flax seeds, how to take them?

What should I do if I don't eat enough fiber?

You should analyze your diet and introduce high-fiber foods into it. If you cannot make up for the deficiency with food, you need to pay attention to pharmaceutical drugs or nutritional supplements. Fiber is introduced into the daily diet gradually, starting from several grams per day. Eating large amounts of fiber at once can lead to negative consequences - intestinal colic, bloating, diarrhea.

To avoid unpleasant symptoms from stomach functions, it is important to drink enough water. The greater the volume of fiber, the more fluid should enter the body.

Which fiber is best to buy?

Pharmacies, supermarkets, and health food stores offer a wide selection of dietary fiber. Product types vary in composition and cost. The price of fiber can range from 100 rubles to several thousand, depending on the manufacturer, weight and composition of the product. Budget options include wheat fiber, while more expensive options include nutritional shakes fortified with vitamins and nutritional supplements with pieces of fruit. Among the fiber presented, you can find one that will be effective for losing weight, strengthening hair and nails, and improving skin health.

You can find two types of fiber on sale:

• In powder form . Crushed bran is often combined with a berry, fruit or herbal component. Before use, fiber powder is dissolved in water, yogurt or kefir. The product is useful to add to first courses, side dishes and salads.
• In tablet form. Taking fiber tablets is convenient anytime, anywhere. They do not require prior dissolution. It is enough to take the tablet with enough water. Plant fibers do not lose their functions and easily enter the gastrointestinal tract.

The best representative of fiber in capsules is Psyllium. Contains plantain leaf powder. Active components stimulate intestinal peristalsis, remove toxins, and facilitate the process of weight loss.

[Video] What is the best fiber? Its effect on insulin, cholesterol, blood pressure and constipation:

It is best to take fiber 30 minutes before meals. The powder is added to juice, kefir or yogurt. You should drink enough water between fiber meals.

How is fiber beneficial for weight loss?

Fiber is also called cellulose. It is a complex carbohydrate. It usually comes in an insoluble form. It is found in vegetables, fruits and berries. In its pure, isolated form, it is a white powdery substance that does not collapse when heated and swells in water. It is used as a food additive labeled E460.

It is known that fiber is quite difficult to digest. Then why include it in the diet? The purpose of using dietary fiber for weight loss is very simple. Once in the human stomach, the rough substances that make up products of plant origin begin to increase in size due to the absorption of liquid. This is how an imaginary feeling of satiety develops. The stomach volume is filled with fiber, so a person cannot eat too much. This effect ensures weight loss.

In addition, fiber has a beneficial effect on the functioning of the intestinal tract. Plant fibers accelerate peristalsis, which prevents fermentation and rotting processes. This is especially useful for those who prefer foods that are difficult to digest: sweets, fast food, dairy and meat products. Plant-based foods help prevent constipation.

Fiber helps remove waste and toxins that are formed during the breakdown of fat deposits.

A significant advantage is the ability of plant components to slow down the process of absorption and assimilation of carbohydrates. The slower the absorption of carbohydrates, the lower the glycemic index of foods. Therefore, eating fiber is a good prevention of obesity and diabetes.

Among other things, fiber binds cholesterol and removes it from the body, reducing the risk of developing cardiovascular diseases.

Fiber for weight loss: how to drink? What result?

Regular consumption of fiber ensures health and an ideal figure. Introducing just 5 additional grams of fiber into your diet helps prevent the formation of extra inches around your waist in the form of fat deposits.

French nutritionists have proven that increasing the dose of fiber by 5 grams per day reduces the likelihood of developing obesity by 11% and increases waist measurements by 15%. The most pronounced effect is observed from eating nuts, seeds, dried or fresh fruits, which are rich in insoluble fiber.

Harvard conducted a similar experiment. Over the course of 12 years, women were offered 8 grams of fiber more than their daily requirement. As a result, the subjects received 150 fewer calories and lost weight by 3.5 kg. The group of women who took 3 grams less fiber experienced weight gain. On average, each participant gained about 9 kg.

The impressive effect of consuming fiber is quite easy to explain:

• It keeps you feeling full for a long time.
• Reduces insulin levels, which affects appetite.
• Requires more energy expenditure for digestion and absorption.
• Contains few calories, which allows you to maintain optimal weight naturally.

The expected weight loss results are related to the type of fiber. Some insoluble fibers have no effect on body weight. Soluble fiber promotes more active weight loss. Based on the results of observations, it can be argued that glucomannan is the type of fiber that most effectively helps in the fight against excess weight [15] , [16].

15 Best Foods Rich in Soluble Fiber

1. Oats. Oatmeal consists of insoluble (58%) and soluble (42%) fiber. About 36% of soluble fiber is beta-glucan. This substance provides the mucous, creamy structure of the product.
2. Barley . Whole grains control appetite and help normalize blood glucose levels, which is important for diabetes.
3. Black beans. The leader among legumes in terms of concentration of soluble fiber. Next you can put dark blue and red beans.
4. Lentils. In addition to high-quality soluble fibers, it contains a lot of protein - the main building component of all body cells.
5. Flax seed. You can use both whole seeds and ground ones. Ground flaxseed when stirred in water forms a liquid with a slimy consistency.
6. Avocado - contains soluble and insoluble fiber, valuable fatty acids.
7. Sweet potato. One average tuber contains at least 4 grams of fiber, almost half of which is soluble fiber.
8. Broccoli . 100 grams of product contains about 2.6 g of dietary fiber. Approximately 50% of the total fiber is soluble.
9. Turnip . Rich in soluble dietary fiber.
10. Pear . The predominant part of soluble fiber is represented by pectin. The average fruit contains approximately 5.5 grams of fiber, of which 29% is soluble fiber.
11. Figs . Useful in fresh and dry form. Soluble fig fiber is effective for chronic constipation.
12. Nectarine . Each delicious fruit contains at least 2.4 grams of fiber, half of which is soluble fiber.
13. Apricots . Most of the fiber in fresh apricots and dried apricots is soluble fiber. Three fruits provide about 2 grams of fiber.
14. Carrot. 100 g of grated carrots contains 1.7 grams of insoluble and 1.9 grams of soluble fiber.
15. Hazelnut . Of the total fiber, 33% is soluble.

Should you drink fiber at night?

Eating fiber before bed does not help with weight loss. Taking it in the evening helps normalize intestinal function and makes it easier to fall asleep. Decreased intestinal tone (sluggish intestines) negatively affects the health of all internal organs. The best solution to restore peristalsis is to use fiber before bed. As a result of the work of plant fibers during the night, bile secretion is activated and the digestive system is stimulated.

Using fiber at night helps you fall asleep faster and has a positive effect on the duration and quality of the deep sleep phase. On average, falling asleep occurs 17-20 minutes earlier.

Sample menu rich in fiber

If you want to enrich your diet with fiber, then your daily diet should consist of:

• Breakfast - oatmeal with added fruit.
• Lunch - a combination of vegetable and protein dishes.
• Dinner - salad with added meat or fish.

Use berry smoothies, nuts or dried fruits as snacks between main meals.

To get the required 32 grams of fiber, your diet menu should include the following:

1. A glass of berry or orange juice, two whole grain toasts, a banana.
2. Potatoes baked in the oven, 200 grams of beans stewed in tomato, one apple. All dishes are prepared without adding salt and sugar.
3. Vegetable stew, natural yogurt, whole grain rice, 200 g of grain cottage cheese.
4. Nuts, a handful of dried fruits as snacks.

For the full effect of fiber and weight loss, you need to drink enough water during the day - one glass every 2-3 hours.

Types of dietary fiber

There are two types of plant fiber:

• soluble, which, when liquid is absorbed, acquires a jelly-like consistency, increases its volume, fills the stomach as much as possible, providing a feeling of satiety;
• insoluble - resembles a sponge that swells when absorbing water, thereby accelerating the emptying of the stomach along with the removal of all harmful substances from the intestines.

The pulp of fruits, vegetables, and legumes is rich in soluble plant fibers. Insoluble ones are found more in their peel, as well as in cereals, bran, and brown rice.

To lose weight, it is necessary to have more coarse fiber in the diet, so you need to add soluble and insoluble fiber in a ratio of 1:3. This will speed up the process of food movement through the gastrointestinal tract, reducing the amount of absorbed carbohydrates, as well as increasing energy costs for digesting foods.

Does juice contain fiber?

There is an opinion that cold-pressed juice obtained from vegetables is an excellent option for getting a sufficient amount of vegetable elements into the body. This is partly true. Juice is a storehouse of valuable microelements, vitamins and nutrients. However, there is no fiber in juices. Cold-pressed drinks contain carbohydrates, most of which are sugar. Of course, vegetable juices contain less sugar than fruit juices, but they also contain much less fiber than fresh vegetables.

Of course, juice made with a centrifugal juicer contains about 10% fiber, but this is extremely small.

Where to buy fiber for weight loss

On pharmacy shelves you can see a variety of supplements containing herbal ingredients. Each package contains individual instructions with dosages to be used. Fiber supplements are commercially available. You don't need a doctor's prescription to purchase it. But this does not mean that you should use drugs thoughtlessly, without consulting specialists.

It can be purchased at a pharmacy, store or online. There are different manufacturers and supplements, which we will discuss in more detail below. It is worth noting that the price is quite affordable for everyone.

Tips and tricks for consuming fiber

• Increase the amount of fiber gradually until you reach the required daily dose. Combine this process with gradually increasing the amount of water you drink throughout the day.
• Give preference to raw vegetables and fruits. Prolonged heat treatment destroys more than half of the valuable plant fibers. Food is best prepared by lightly frying or stewing.
• Eat fresh fruit rather than fruit juice.
• For breakfast, prepare fiber-rich porridge. One serving of cereal porridge will provide the body with at least 5 grams of fiber.
• Combine porridge with fresh fruit to increase your fiber intake by 1-2 grams.
• Introduce legumes regularly into your diet.
• Choose cereals made from whole grains. Instead of white rice, bread and pasta, use brown rice and whole grains.
• Instead of flour for dessert, eat fresh fruit.
• Increase the amount of vegetables and fruits. Eat them during main meals and as snacks.