Diet culture of the ’80s and ’90s still has a strong impact on our perception of weight loss.
Because when we hear those words, our minds automatically jump to restrictive diets and munching on rabbit food.
But those perceptions aren’t the truth.
And weight loss doesn’t require deprivation to be effective.
And that’s where fiber comes in.
But unfortunately, many Americans aren’t getting enough of this essential nutrient.
What is fiber?
Fiber is mainly split into two categories:soluble and insoluble.
Soluble fiber dissolves in water to form a gel-like substance in the gut.
Its stickiness slows down digestion and traps and removes unwanted substances like cholesterol and environmental toxins from the body.
Insoluble fiber, on the other hand, adds “bulk” to stools and helps keep things moving.
Most foods contain a mixture of both types of fiber.
How does fiber impact weight & satiety?
According to Hubert, fiber also keeps you fuller for longer by balancing your blood sugar levels.
Fiber can help prevent massive highs and lows of blood sugar levels that can lead to cravings.
And again, as fiber is not digested and absorbed, it contributes zero calories.
How much fiber should you aim to get?
So how can you fill that gap?
Chia seeds, oatmeal, raspberries, and asparagus are especially good choices.
So opting for more veggie-centric meals is great to naturally boost your fiber intake."
One serving provides 7 grams of guar bean soluble fiber.
Daily intake of this fiber has beenshown to5aid in weight maintenance by promoting satiety and healthy energy intake.
It also supports gut microbial balance andregularity6.
This is where a supplement can be a beneficial addition to your daily regimen.
And like most Americans, you likely aren’t getting enough (currently) in your diet.
Prioritize a whole-food eating pattern and considerincorporating a supplementfor a more targeted approach.
