What Is Dietary Fiber?
Fiber is carbohydrate your body can't digest. It has almost no calories yet plays an essential role in weight loss and health.
How Fiber Helps a Diet
- •More fullness: it swells in the stomach so less food satisfies you
- •Blood sugar stability: slows carbohydrate absorption
- •Fewer calories: high-fiber foods are usually low-calorie
- •Gut health: feeds good bacteria and prevents constipation
- •Lower cholesterol: binds bile acids for excretion
Soluble vs Insoluble Fiber
- •Soluble: dissolves in water, forms a gel, controls blood sugar and cholesterol (oats, apples, beans)
- •Insoluble: doesn't dissolve, speeds gut transit, prevents constipation (vegetables, brown rice, whole wheat)
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You want both. Eating a variety of vegetables, fruit, and whole grains balances them naturally.
Daily Recommendations
- •Adult men: 25-38g
- •Adult women: 21-25g
- •Reality: most people get under 15g
High-Fiber Foods
- •Avocado (100g): 7g
- •Beans (100g): 15g
- •Broccoli (100g): 2.6g
- •Oats (100g): 10g
- •Sweet potato (100g): 3g
- •Almonds (30g): 3.5g
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Ramping up fiber suddenly can cause bloating and gas. Increase gradually and drink plenty of water.
“Fiber fills your stomach without filling your calorie budget.”
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