You’ve probably heard that fiber is good for you, and maybe you’ve even heard that you can consume fiber for weight loss. Fiber is an essential part of a healthy diet with many benefits, and can also greatly help you slim down.
Dietary fiber, the kind we get from plants and other foods, is a kind of carbohydrate that the human digestive system can’t fully break down. This means it doesn’t turn into sugar in your blood stream. Fiber passes mostly intact through your digestive tract.
Because fiber can’t be broken down, it slows digestion when it reaches your stomach. This helps prevent insulin spikes linked to weight gain. Additionally, fiber keeps you feeling full for longer, warding off cravings and hunger pangs. The bulk fiber then moves on to your small intestines where it helps relieve constipation and keeps you regular.
It’s important to consume the right amount of fiber for weight loss. It’s recommended that adults consume 25 to 30 grams of fiber per day. Eating enough fiber will make you feel full, prevent insulin spikes, and help you expel excess waste.
To find the best sources of fiber for weight loss, we’ve carefully studied the nutrition data for popular high-fiber foods. A good source of fiber is one that delivers both soluble and insoluble fiber, without too many extra calories or processed ingredients. We’ve looked for low-sugar foods with healthy fats. Below, we’ve listed some of the best sources of fiber for weight loss, so you can find what fits your lifestyle best!