Only 30gm of fiber can reduce your weight and effort of exercise. “In addition to weight control, higher fiber diets can also help to prevent type 2 diabetes and cardiovascular disease,” says Dr.Frank Hu, professor of medicine, nutrition, and epidemiology at Harvard School of Public Health. Including fiber rich foods in your diet is convenient and remunerative. Its primary source is plant based food like vegetables, whole grains, fruits, legumes, and a lot more. It is advisable to derive from food. In case of deficiency, dietary supplements can be adopted. (1)

Snapshot on Dietary Fiber

American Association of Cereal Chemists (AACC) & the National Academy of Science defines fiber foods or dietary fiber as part of the plant, which is not absorbable by enzymatic digestion. It comprises cellulose and non-cellulosic polysaccharides like pectic substances, mucilage, gum, and lignin, i.e. a non-carbohydrate component. Functional fiber is a potent source of intrinsic and intact photochemical, which has several physiological benefits. It is not digestible in the small intestine; however, it gets partially fermented in the large intestine. (2)

How Fiber Reduces Weight?

The weight loss diet chart of uses on a good metabolism procedure. Hence, control of appetite and a healthy digestive system are the two main focus. Fiber adds to the calories than other nutrients does, which makes one feel less hungry and full.

One of the most important factors for a healthy digestives system is regular bowel clearance. Fiber is also known as roughage, which plays a pivotal role in this segment. It is considered very effective in lowering belly fat by boosting the gut bacteria.

Often weight loss causes weakness if the weight is lost due to low intake of food. Having fiber rich food provides enough satiety, therefore, the nerve cells in the hypothalamus don’t produce a sensation for hunger.

Types

Mostly seeds, membranes, and skin of vegetables and fruits contain fiber. There are two variations of fiber, both inducing health benefits. One must know what fiber foods contain:

• Soluble Fiber – It is absorbable by water, which forms a gel-based substance that remains in the digestive system. It lowers cholesterol levels and regulates insulin level in the blood. E.g. Pectin, gums, and mucilage. Prospective sources are weight loss vegetables and fruits like apples, oats, beans, flaxseed, barley, carrot, legumes, berries, citrus fruits, etc.
• Insoluble Fiber – Nutrients with fiber foods don’t dissolve in water, therefore, they not fermented and add bulk to the stool. It clears out constipation. E.g. Hemicellulose, cellulose, and lignin. One may derive insoluble fiber from nuts, potatoes, whole-wheat flour, wheat bran, cauliflower, etc. (3)

Sources& Quantity

The source and content of fiber rich fruits and vegetables are as follows: (4)

Food	Serving size	Fiber (grams)
CEREALS
Bran	Half Cup	10
Brown rice (after cooking)	One cup	4
Barley (after cooking)	One cup	9
Oatmeal	One cup	4
Shredded wheat	One cup	6
GRAINS
Barley (after cooking)	One cup	9
Brown rice (after cooking)	One cup	4
BAKED GOODS
Bran muffin	1 piece	2
Whole-wheat bread	One slice	3
VEGETABLES
Broccoli	Half cup	3
Brussels sprouts	Half cup	2
Carrots	1 medium size	2
Green beans	Half cup	2
Spinach	One cup cooked	4
LEGUMES
Baked beans (canned)*	Half cup	5
Kidney beans (cooked)	Half cup	6
Lima beans (cooked)	Half cup	6
FRUIT
Apple (with skin)	1 medium size	4
Banana	1 medium size	3
Pear (with skin)	1 medium size	6
DRIED FRUITS
Prunes	6 pieces	12
Raisins	One-fourth cup	2
NUTS AND SEEDS
Peanuts	10	1
Popcorn	1 cup	1

          

Daily Recommendation

One may consult the dietician to get the respective intake quantity. Institute of Medicine recommends:  (5)

• Men – Below 50 years of age, it is ideal to take 38gm of fiber. Above 50 years, 30gm is recommendable.
• Women – Below 50 years should take 25 gm and above 50 years 21 gm.

Fiber Supplements

To meet the daily requirement of fiber intake one may opt for herbal medicines or dietary supplements. Herbal medicines or supplements are evident in its benefits, since pre-historic ages. Revamping the same, the market size of this segment is vast.

Anzen Exports is one of the leading exporters of herbal extracts to companies across the globe producing end products. Its handpicked quality of herbal extracts enhances the effectiveness of the product. Hence, it is preferred by 655 companies for Active Pharmaceutical Ingredients, herbal extracts, and nutraceuticals.

Bottom Line

Enrich your diet with balanced nutrients from plant and animal sources. Don’t induce any drastic change in food habits or lifestyle. Gradually, integrate these routines with help of a dietician or medical practitioner.

 

Disclaimer:

Anzen Exports’ blog posts are based just on our research from cited websites. To be best informed, we advise consulting a doctor about an ingredient or medicine prior to taking it.

 

Source:

1. 1. Health Harvard
      Website – https://www.health.harvard.edu/blog/making-one-change-getting-fiber-can-help-weight-loss-201502177721
   2. NCBI
      Website – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614039/#:~:text=Dietary%20fibre%20is%20that%20part,a%20non%2Dcarbohydrate%20component%20lignin.
   3. Medical News Today
      Website – https://www.medicalnewstoday.com/articles/146935
   4. Health Havard
      Website – https://www.health.harvard.edu/blog/making-one-change-getting-fiber-can-help-weight-loss-201502177721
   5. WebMD
      Website – https://www.webmd.com/diet/feature