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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Explore the vital link between fiber intake and weight management. Learn how incorporating fiber-rich foods can support your journey towards a healthier weight.
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Fiber is a type of carbohydrate found in plant-based foods. It's indigestible by the body, adding bulk to the diet and aiding in digestion and bowel regularity.
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Fiber-rich foods promote feelings of fullness and satiety, reducing overall calorie intake. Additionally, they help regulate blood sugar levels and prevent overeating.
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There are two main types of fiber: soluble and insoluble. Soluble fiber dissolves in water, forming a gel-like substance, while insoluble fiber adds bulk to stools.
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Foods rich in soluble fiber include oats, beans, lentils, fruits like apples and oranges, and vegetables like carrots and Brussels sprouts.
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Insoluble fiber sources include whole grains, nuts, seeds, and vegetables such as broccoli, cauliflower, and dark leafy greens.
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Fiber nourishes beneficial gut bacteria, supporting a healthy gut microbiome. A balanced gut microbiome is linked to improved metabolism and weight management.
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High-fiber foods slow down the absorption of sugars, preventing rapid spikes in blood glucose levels. This helps regulate appetite and promotes weight loss.
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Increase fiber intake gradually to prevent digestive discomfort. Choose whole, unprocessed foods like fruits, vegetables, legumes, and whole grains.
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Fiber is a powerful tool for weight management, promoting satiety, regulating blood sugar, and supporting gut health. By prioritizing fiber-rich foods, you can achieve and maintain a healthy weight more effectively.
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