#weight loss #nutrition #healthy eating+1

Fiber: The Biggest Enemy of Excess Weight

28 octombrie 2025

2 min de lectură

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The human diet must contain a balance of macronutrients including proteins, fats and carbohydrates. For the normal functioning of the body, primarily the intestines, it is necessary to have enough fiber in the diet. This is especially important for those who want to lose weight.

Concluzii cheie

The human diet must contain a balance of macronutrients including proteins, fats and carbohydrates.
The importance of fiber
The connection between fiber and weight loss

Pentru cine este

Persoane care explorează Gastrointestinal tract prin intermediul weight loss, nutrition.

De ce contează

Acest articol te ajută să te orientezi rapid, apoi să treci la o colecție sau serie dacă vrei să continui.

Autorul articolului

Dr. Mariyat

Nutritionist

The importance of fiber

Fiber is a rough, non-digestible dietary fiber, necessary for the normal functioning of the GI tract. There are two types — soluble and insoluble. Soluble fiber nourishes beneficial bacteria in the intestines and slows the absorption of sugars and cholesterol from food. Insoluble fiber (coarser) improves peristalsis and cleanses the body of breakdown products.

The connection between fiber and weight loss

Soluble fiber suppresses appetite as well as reduces and prevents visceral fat. It attacks excess weight on several fronts at once:

Improves the state of microflora: Since our body cannot digest fiber on its own, it enters the intestines almost unchanged and becomes food for beneficial intestinal bacteria. In essence, fiber acts as a prebiotic.

Burns visceral fat: During the digestion and breakdown of fiber, fatty acids that regulate fat metabolism are formed. They increase the rate of fat burning and prevent fat from accumulating. These acids also reduce intestinal inflammation and prevent digestive disorders such as irritable bowel syndrome, Crohn's disease and ulcerative colitis.

Reduces appetite: Soluble fiber is an effective natural appetite suppressant. First, it reduces the levels of ghrelin, the hunger hormone, and increases the production of satiety hormones. Second, fiber slows down the movement of food through the intestines, which also contributes to prolonged satiety.

Recommended daily fiber intake: 30–38 grams/day for men, 21–25 grams/day for women.

Sources of fiber

Fiber is found in a variety of plant foods. If you want to get enough dietary fiber, include the following in your diet on a regular basis: flax and sunflower seeds, sweet potatoes, Brussels sprouts, legumes, cereals, apricots, figs, apples, oranges, kiwi, and avocados.

Fiber in large quantities can cause side effects including stomach cramps, diarrhea, flatulence and abdominal bloating. Increase your intake gradually to allow your body to adapt.

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