Fiber and Weight Loss

Fiber and Weight Loss

When it comes to weight loss, fiber is a very important macro-nutrient to consider. Most people, particularly Americans, don’t eat enough fiber. According to Web-MD, women should eat 25 grams of fiber per day, and men 38 grams. The Web-MD article didn’t specify height/weight standards for their recommendation. The Mayo Clinic’s article doesn’t provide this standard either, but it does suggest that people age fifty and over require slightly less fiber, 21 grams for women over age fifty, and 30 grams for men over age fifty.

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Fiber comes in two forms, soluble and insoluble, and both fibers are necessary for health. Soluble fiber dissolves into water, while insoluble fiber does not. Both forms are best received from fiber-rich foods, but supplements can also be taken. Fiber rich foods include whole grain breads and pastas, whole grain couscous, fibrous fruits and vegetables, and legumes including beans and peas. Supplemental fibers include psyllium and apple fiber, although the fiber of the elephant yam, called Glucomannan, is becoming quite popular. Most plant based foods contain both soluble and insoluble fiber. One of my favorite sources is chia seeds, with basil seeds coming in a close second place.

Chia seeds have been eaten for hundreds of years, but they didn’t become a part of the American experience until 1982 when the first Chia Pet was introduced, and even then their only value was that of a novelty. In recent years, chia seeds have begun to work their way into popular health food consciousness.

Chia seeds are a source of complete fiber, meaning they have both soluble and insoluble fiber. When chia seeds are added to water, their soluble fiber absorbs water, creating a cushion of gel around the seed. The chia seed hull is insoluble fiber. Because of their ability to absorb water and turn it into a gel, chia seeds are used in baking recipes to replace oils, thus creating low-fat varieties of baked cakes and brownies. However, when eating low-fat products made with chia seeds, it’s best to bake your own rather than purchase processed commercial products. Luckily, there are several websites and video tutorials on the internet to help you.

When adding fiber to your diet, do it slowly so you give your body a chance to adjust. Also, be aware that some fibers can affect the absorption of prescribed medication. If you are taking supplemental fiber, one way to insure that your medications are not affected is to take your fiber supplement either one hour after or four hours before you take your prescription medications.

All this is very important, but what about weight loss? Eating the right amount of fiber for you helps keep you regular, and helps you feel full longer so you consume fewer calories. Fiber is an important factor for a healthy colon, healthy cholesterol, and good health overall. Trying to use fiber or fiber supplements as a silver bullet for weight loss is risky, because in extreme cases this can lead to other nutrients being less absorbed by the body. Use fiber to help create overall health, and as part of a plan for a permanent lifestyle change, which is the only way to achieve long-lasting weight loss.