How Fiber Contributes to Weight Loss

Fiber, also called roughage or bulk, is the term for the parts of plant foods that we cannot digest. Unlike proteins and fats, fiber cannot be digested and absorbed by your body, as it is composed of sugar and starch and passes unchanged through your stomach and intestines.

Fiber is classified into two types: soluble and insoluble. Soluble fiber absorbs water and turns to a gel-like substance which traps food, sugars, cholesterol and fats in your stomach, leads them to your digestive tract and slows their absorption into your body.

Insoluble fiber, on the other hand, passes through your digestive system largely unchanged and helps it function better.

Because fiber just passes through your system, eating fiber-rich foods helps keep you feeling full longer and traps cholesterol and fats, helping you achieve weight loss and lower the risk of obesity, Dr. Joseph Mercola explains.

Aside from helping you manage your weight, a fiber-rich diet also:

• absorbs water and adds bulk to your stool to enhance intestinal health and regularity
• encourages the growth of beneficial bacteria (probiotics) in your intestinal tract, helping boost your immune system and overall wellness
• helps lower the risk of cardiovascular disease, certain cancers and diabetes
• slows down the absorption of sugar to improve your blood glucose

The National Fiber Council recommends a fiber consumption of at least 32 grams of fiber per day for a healthy adult. Unfortunately, most people aren’t getting enough fiber in their diet.

The average American barely consumes half of the recommended amount of fiber per day. Many are even clueless as to what fiber is. Fifty-three percent of Americans believe that steak is a good source of fiber when meat actually contains little to no dietary fiber, while 42 percent believe potato chips contain a significant amount of fiber.

But it’s not that difficult to incorporate a healthy amount of fiber into your diet. Sources of soluble fiber include apples, carrots, dried oranges and peas. You can get insoluble fiber from cauliflower, green beans, potato skins and from fruit and root vegetable skins.

If you’re on the early stages of Dr. Mercola’s no-grain diet, your intake of grains, fruits and vegetables will be significantly reduced and you may struggle to meet the optimum daily fiber intake. You can try taking a quality fiber supplement to help you compensate.

Mercola recommends Fiber Harmony Organic Psyllium, which is certified 100% organic by the USDA and is guaranteed to provide your daily soluble and insoluble fiber needs. This premium product is available in four fantastic varieties: Organic Psyllium Whole Husk, Chocolate, Orange and Peach.

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