How Fiber Helps Us Lose Weight and Burn Fat While Preventing Chronic Disease!

 

How can you lose weight and burn fat more effectively while also dramatically lowering your risk of colon cancer, breast cancer, heart disease and diabetes….

More fiber?

Yes!!

Fiber has long been associated with grains. Whole grain sources of fiber have value, especially oats, oat bran, and barley, for example. It is also the fiber we get from vegetables, fruits, legumes, nuts and seeds that provide the fuel for weight loss.

Fiber is a big key to weight loss for several reasons!

First lets breakdown our two sources of fiber.

Soluble fiber:

Soluble fiber dissolves in water forming viscous gels. This precious fiber gel bypasses the digestion of the small intestine and is easily fermented by the microflora of the large intestine. The best sources are fruit, especially high pectin fruit like apples, pears and plums. Avocado, artichokes, lentils, beans and veggies like broccoli, carrots and onions are also great sources.

Insoluble fiber:

Insoluble fibers are not water soluble. They do not form gels like soluble fiber. Instead they act more like a bulking agent in the gut, assisting in elimination and preventing constipation and the formation of certain gut conditions like SIBO (Small Intestinal Bacterial Overgrowth) that often arise from chronic constipation or sluggish bowels.

Insoluble fiber comes largely from whole grains, but also from a variety of vegetables, fruits, legumes, nuts, and seeds. But most foods contain a combination of soluble and insoluble fiber. Beets, flax seeds, cauliflower, and green beans are examples of balanced fiber sources.

Weight loss, especially fat loss depends on your GUT!

Taking in higher amounts of plant fiber increases nutrient absorption in the gut. It provides prebiotic support to the gut to make more good bacteria strains, including strains that aid weight loss like Lactobacillus Gasseri.

Fiber also reduces the bad bacteria that is associated with disorders like IBS, leaky gut, and certain autoimmune conditions that can contribute to weight gain.

Use fiber to lose weight by controlling inflammation, preventing disease and managing hormones

Soluble fiber and its gel-like quality provides a barrier to prevent harmful toxins that can increase cancer risk from making contact with the mucosal cell lining of the gut.

Both fiber sources increase binding between bile acids and toxins, medications, fat, cholesterol, and excess hormones to speed up transit time and emptying from the body. Higher fiber intake also increases antioxidants in the gut to control inflammation.

Excess hormones due to conditions like PCOS (Polycystic Ovary Syndrome), Estrogen Dominance, and PMDD (Premenstrual Dysphoric Disorder) have a strong connection to increased body fat, especially in the midsection. If you can move toxins, excess hormones, and medications out of the body faster, create more antioxidant production, and mediate inflammation, you’ll see more weight loss, especially in the midsection.

Use fiber as a natural appetite suppressant

Fiber gives us a feeling of fullness longer while regulating our macro nutrient intake within a meal, especially fats and carbohydrates, better controlling and lowering insulin for reduced midsection visceral fat.

At the same time fiber also drives up the appetite suppressant hormone GLP-1 that the body produces, giving you a real physiological sense of fullness and satiety.

The Bottom Line

Many people make the mistake of turning a lower calorie weight loss diet into a low fiber diet. Don’t make that mistake!

Instead aim for high fiber intake that will speed up your weight loss and fat loss by supporting gut, hormones, fat and cholesterol metabolism, and blood sugar balance.

At the same time you make your weight loss plan a safe and beneficial plan for your overall health, driving down disease risk, instead of turning it up. High fiber foods are by nature low calorie so they can always work into a reduced-calorie weight loss plan.

Eat a variety of fiber sources daily and aim for 25 to 35 grams of fiber daily for maximum weight loss.

Best every day fiber sources:

apples, avocado, berries, pears, plums, artichoke, beets, broccoli, carrots, green beans, onions, oats, flax seeds, chia seeds, white beans, lentils.

Functional food fiber Rock Stars!

Aloe, acacia fiber, glucomannan, oat bran, Lovidia toasted oat fiber, soaked chia seeds/chia pudding.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3901975/

https://gut.bmj.com/content/65/11/1812

http://care.diabetesjournals.org/content/28/9/2322B