When it comes to weight loss, we all have a tendency to focus on just the macronutrients— carbs, protein, and fat. We think it’s just a matter of counting our calories; not really paying attention to the kind of food we eat under each macronutrient. While it’s true that calorie intake does play a huge part in any fitness journey, it’s not the only thing that matters because fiber does too!
Fiber is a type of carbohydrate but unlike most carbs you know, it doesn’t provide energy in the same manner as starch and sugar. In fact, what fiber does is to slow down the release of sugar into your bloodstream.
There have been studies that claim that increasing your fiber intake to 30 grams each day can help you lose weight. This is because fiber also takes awhile to digest so you feel fuller for longer. If you haven’t been consciously monitoring your fiber intake, here’s why you need to start doing so now.
Fiber does wonders for your nutrition
Every healthy and balanced diet needs high fiber foods because they help you lose weight, lower blood pressure and cholesterol levels, while also improving your body’s insulin response. Fiber also aids in preventing constipation and risks of heart disease and type 2 diabetes.
While fiber has many benefits, its main role in your body is to clean out your gut and keep your digestive system healthy and happy. Now that you know why you need more of it, let’s talk about the two kinds of fibers and what they do!
Did you know that soluble and insoluble fiber have different benefits?
Think of insoluble fiber as a broom that cleans out your digestive tract. This type of fiber attracts water into your stool to make it softer, making it easier to pass along through your bowel. Basically, if you eat enough insoluble fiber, you can say goodbye to constipation!
If the insoluble fiber is the broom, soluble fiber is like a sponge that absorbs water into your intestines, mixes the food into a gel, and binds bad cholesterol so it doesn’t get absorbed into your body. It also slows down the absorption of glucose into your bloodstream. This causes constipation.
The takeaway
Include fiber in every meal to improve your digestion and increase insulin sensitivity among other things. However, make sure that you don’t over do it because too much fiber can cause bloating, gas and constipation. The rule of thumb is to have 25-30g per day!
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