When it comes to weight loss, most people just focus on calories, carbs, or proteins. However, there is one nutrient that is often overlooked and forgotten: fiber. It doesn’t get as much attention as other weight loss techniques, but it plays an important role in how we feel, eat, and manage weight loss.
Despite its benefits, fiber is often under-consumed by many adults. Many studies show that many American adults are not meeting the recommended daily intake for fiber. This prevents them from not only improving digestion but also for supporting long-term weight loss without extreme diets or constant hunger. Whether you are just starting your weight loss journey or struggling to lose weight, fiber can be the missing puzzle piece that makes healthy eating more effective.
What is Fiber
Fiber is a special type of carbohydrate found in many foods such as fruits, vegetables, and whole grains. It is considered special because it cannot be fully digested unlike other carbs. It is also the closest thing to a superfood since it is found in so many kinds of foods. There are two types of fiber: soluble and insoluble fiber. Soluble fiber forms a gel-like substance when dissolved and can help lower cholesterol, reduce the risk of heart disease, and lower blood sugar. Insoluble helps prevent constipation and regulate bowel movements.
How much fiber do we need?
The average American only eats 10 to 15 grams of fiber each day, even though the USDA recommends that women consume about 25 grams and men consume 38 grams daily. Americans are only meeting half their dietary goal, which has made fiber a dietary component of public health concern experts.
What’s Causing the Shortfall?
One reason Americans don’t eat enough fiber is due to their diet and lack of understanding of fiber. The American diet consists of ultra-processed foods, which are low in fiber and high in sugar and calories. Americans tend to eat more ultra-processed foods due to its convenience and price. Additionally, most Americans are not sure which food actually provides lots of fiber and are unsure how much fiber to consume each day.
Easy ways in increase fiber
Increasing fiber in your diet involves making intentional changes and choices in your diet. Incorporating more vegetables, nuts, fruits, and seeds in your diet is the best way to increase your fiber intake. Only taking fiber supplements may not help you in the long run. Substituting unhealthy snacks like chips for fruits or vegetables is an easy way to increase your fiber intake. Additionally, eating whole, natural foods will not only increase fiber but also can help with weight management.
