Fiber Intake and Weight Loss

08 May 2023

Fiber is an important component of our daily nutrition. It is an essential macronutrient as we need it in large quantities. The recommend daily dose is 25 gms for Females and 38 gms for Males.

Now, unlike the other Macro nutrients Fats, Protein and Carbohydrates which are broken down and absorbed by our body to utilize them for its various functions, fiber cannot be digested or absorbed by our body. But why is it so essential for a successful weight loss an maintaining good health as well. Let’s first understand more about Fiber.

Fiber is mostly classified into the following category:

• 1: Soluble Fiber: Soluble fiber by its word means that it is easily dissolved in water and hence makes a gel like substance which slows down the digestion and absorption of food. Hence it helps to feel full for longer and provides satiety to your diet. Which means less cravings and better adherence to your diet.
• 2: Insoluble Fiber: Again here, insoluble Fiber by its word says that it does not dissolve with water and hence assist is having regular bowel movements and avoid constipated. Which means that you are in good mood throughout the day, the liver functions properly and so does the kidneys because of insoluble Fiber.
• 3: Resistance Fiber: Resistance Fiber derives its name from its property as it refrains from getting digested and enters the small intestine as it is. It has prebiotic properties which helps to have good gut health.
• 4: Functional or Processed Fiber: These are fibers which are added to food like bread, cereals etc. to enhance their fiber intake. These are a helpful way to reach you daily fiber intake if you are falling short of it.

Now, you really do not need to think about these different types of Fiber, all you need to do is include foods which are fiber rich in your daily Nutrition, the list goes as

• Fruits
• Vegetables
• Beans & Legumes
• Whole Grains or Products
• Nuts & Seeds.

Having adequate Fiber intake helps in good digestion which makes sure that the blood sugar levels and cholesterol levels are maintained along with good gut health which helps you to absorb the nutrients of the food, stay satiated, have good energy levels, proper sleep and thus get to your desired weight and maintain a healthy Lifestyle as well.

Our Nutrition programs are customized considering your goals, lifestyle, budget, eating habits, etc. to design a diet plan which proper balance of Macro and Micro Nutrients.

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