FIBER’S Role in Weight Maintenance and Overall Health
HOW MUCH FIBER TO AIM FOR DAILY
the USDA (United States Department of Agriculture) recommends a daily fiber intake of 25 grams for women, and 38 grams for men up to age 50. Women and men over the age of 50 should have 21 and 30 daily grams, respectively. The average amount of fiber adults in the United States consume is 10 to 15 grams, which is below these recommendations. Some ways to naturally increase fiber intake is to increase more whole grains and, fresh fruits and vegetables, into your diet.
TYPES OF FIBER
There are 2 Primary Types of fiber which are then categorized into sub-groups of fiber. While this fiber information is a dietitian’s or nutrition professional’s “jam” you do not need to know this off hand. The key is to include fiber-rich foods of all-kinds into your diet for overall health:
1. Soluble fiber (beta-glucan, pectin, wheat dextrin) dissolves in water and form a gel-like consistency, acting like a sponge to absorb toxins and waste. Soluble fiber is found many foods including oat bran, beans, green peas, whole grains, and green plantain.
2.Insoluble fiber (resistant starch, cellulose) passes through the digestive system relatively intact and adds bulk to stools. Insoluble fiber is found many foods including nuts, seeds, fruit with skin, and potatoes with skin.
Note: Fiber supplements such as Metamucil and Benefiber are great options for those lacking fiber, however it’s best to try and obtain fiber from food sources whenever possible for optimal benefits.
FIBER AND CHRONIC DISEASE
Intake of at least 25 grams of fiber (from food sources) per day is associated with a lower weight, blood pressure, cholesterol, and lower risk of diabetes, heart disease, strokes, and certain cancers. In particular, a decrease colon cancer occurrence is tied to higher fiber diets. Fiber is important for bowel regulation and removal of toxic waste from the body. A diet which includes fiber can help and individual improve their overall health.
FIBER AND WEIGHT LOSS
You’ve probably heard that fiber can be a crucial factor in helping individuals to lose weight. Fiber helps to promote fullness and can prevent/reduce overeating, which are all important for weight loss and weight maintenance. In THIS STUDY, mice with an increase in fiber for 18-weeks were shown to have improved metabolic states, with a decrease in body fat percentage and better blood sugar levels. The decrease in body fat and weight were similar to the effects of GLP-1 peptide (e.g Wegovy, Ozempic, the popular diabetes injectable, also known to induce weight loss). Mice are often used in scientific research due to their biological and genetic similarities to humans; they develop similar diseases as humans so findings in research studies are used often for pharmaceutical drug development, and to improve accuracy in clinical trials. Because of this, the results in this study are promising although requiring future follow-up studies in humans.
Besides including more fiber for weight loss, it’s wise to include fiber in one’s diet for overall health and wellbeing. A high-fiber breakfast can be a great way to start the day.
HIGH-FIBER BREAKFAST WITH FULL RECIPE
Overnight Oats (Serves 1)
Nutrition Facts: Fiber = 5 to 10 grams depending on optional ingredients, which is almost half of the daily recommendation for fiber!
Add 1/2 cup Rolled Oats (5 grams of fiber) to a Mason Jar OR small glass bowl with a lid
Add 1/2 cup milk (or non-dairy milk substitute); 1:1 ratio’s for example, half cup milk (120 ml) & half cup oats (120 ml) tend to work well, but feel free to alter the ratio for your texture preference after the first time trying this recipe
Mix in 1 tablespoon Maple Syrup (or other low-sugar sweetener)
Optional: Mix in a dash of Vanilla Extract for flavor
Optional: Mix in 1-2 tablespoons Nut Butter (source of protein and healthy fats)
Optional: Mix in 1 tablespoon Chia Seeds (source of protein, healthy fats, and 3 grams of fiber)
Optional: Top with 1/4 cup fresh berries such as raspberries, blueberries, strawberries (source of vitamins and 2 grams of fiber)
Cover and place in fridge at least 5 hours. Enjoy :)
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-In Good Health!