Foods rich in fiber help you lose weight? See benefits

There are many nutrients essential for the full functioning of our organism, so they must be part of our daily consumption.

An example is fibers . You may have heard that they are important and that they need to be in our diet. But do you know what foods to find them in or what are their benefits? The Healthy Minute explains to you:

What foods are high in fiber to lose weight?

Contrary to popular belief, fiber consumption does not cause a person to get thinner more quickly. This thinking is associated with the fact that they help intestinal functioning.

In this way, they are beneficial to avoid problems such as constipation , which can favor bloating in the abdominal region and even fluid retention. Therefore, when the person is free of these annoyances, he may feel thinner.

It is worth mentioning that even if the weight on the scale decreases, it is necessary to keep in mind that it is the loss of water from the body, not fat. That is, there was no real weight loss.

Foods rich in fiber do not help to effectively lose fat / weight, although they can contribute to the weight loss process.

However, fibers can give a greater satiety (especially soluble ones), helping to control appetite, which can favor weight loss. A good option is to prioritize the consumption of high-fiber, low-calorie foods , for example:

Item Fiber (in 100g) * Calories (in 100g) *
Spinach 2.4g 23kcal
Chard 1.6g 19kcal
Arugula 1.6g 23kcal
Cabbage 4.0g 33kcal
Blackberry 1.6g 40kcal

*Approximated values. For further details, it is recommended to seek a professional.

See also other foods rich in this nutrient that may be part of your diet plan to lose weight, as well as their respective benefits :

Fiber-rich and low-carbohydrate food options

Foods high in fiber and low in carbohydrates can also be a good option for people who are looking for weight loss or who simply want to decrease their daily carbohydrate consumption.

Check out some of the food options like this and their nutritional information:

Item Fiber (in 100g) * Carbohydrates (in 100g) *
Avocado 6.7g 8.5g
Asparagus 2.0g 4.1g
Cauliflower 3.3g 6.3g
Lettuce 1.3g 2.9g

*Approximated values. For further details, it is recommended to seek a professional.

Foods rich in fiber and protein

As is known, fibers are fundamental in the functioning of the entire digestive process, but they can also collaborate with the control of blood glucose and cholesterol. Proteins , on the other hand , are fundamental for muscle mass gain and hormonal balance.

Among other functions, they are also responsible for the transport of oxygen, help to provide energy to the body, favor the proper functioning of the nervous system and preserve the health of the skin and hair.

This makes it easy to understand why we should consume foods rich in these nutrients. So, some ingredients that are rich in both protein and fiber are:

Item Fiber (in 100g) * Proteins (in 100g) *
Oat 10.6g 16.9g
Broccoli 3.3g 2.4g
Quinoa 2.8g 4.4g
Soy 6.0g 16.6g

*Approximated values. For further details, it is recommended to seek a professional.

Foods rich in soluble and insoluble fiber

There are two types of fiber: soluble and insoluble. The difference consists, as the name suggests, in the fact that the soluble ones can mix (or solve) in water, while the insoluble ones do not have this same characteristic.

In practice, both are beneficial to the body, but perform different functions.

Soluble fibers are responsible for providing a greater feeling of satiety, help with the regular functioning of the intestine, reduce the levels of LDL cholesterol (the “bad cholesterol”) and control blood glucose (blood sugar).

Thus, some foods that are sources of this type of fiber are:

Item Fiber (in 100g) *
Lentil 30.5g
Beetroot 2.0g
Orange 2.4g (pulp) and 10.6g (peel)
Peach 1.5g
Carrot 2.8g

*Approximated values. For further details, it is recommended to seek a professional.

Insoluble fibers, on the other hand, have the main function of increasing the size of the fecal cake, as they remain intact in the body (they do not mix with water).

So, they reduce digestion time and prevent problems like constipation. They can also collaborate with the prevention of cancer in the intestine, as it retains toxic substances and reduces the time of contact of this organ with potentially carcinogenic compounds.

Some foods that are a source of insoluble fiber are:

Item Fiber (in 100g) *
Azuki beans 7.3g
Corn 2.4g
Pumpkin seed 6.5g
Wheat bran 42.8g
Whole grain bread 6.0g

*Approximated values. For further details, it is recommended to seek a professional.

Foods rich in fiber help to regulate the intestine?

-Yeah . Foods rich in fiber (soluble and insoluble) favor intestinal transit, so that daily consumption can help regulate the intestine.

Also, in case of constipation (constipation), the ingredients rich in insoluble fibers are also beneficial.

It is worth mentioning the need to drink water, because without it, the stools are hard and the opposite effect occurs: it increases constipation.

Drinking water is essential for full bowel function.

Therefore, although it is not the only function of fibers, the positive impact on the digestive system is certainly its main role in the body.

But it is worth mentioning that, although they are important and collaborate both for health and well-being, the consumption of excess fiber can be harmful. Although it is not very common to have excessive consumption, it is worth paying attention to the quantity – the recommended amount is 25g / day, but commonly consumption is around 15g / day.

Considering that they have this “cleansing” action in our body, when levels are ingested above normal it can affect the functioning of some organs. Thus, causing symptoms such as diarrhea , gas and constipation (ie rebound effect).

This excess can also cause that in addition to eliminating toxins, fibers also contribute to the elimination of minerals (such as calcium, iron, zinc and magnesium). Or impair the nutritional absorption of vitamins A, D, E and K.

Therefore, in case of doubts about consumption, it is ideal to seek a nutritionist.

What are the benefits of eating fiber-rich foods?

As mentioned in the previous topics, fiber-rich foods are especially beneficial for the full functioning of our digestive system. However, these components also play other important roles in the body:

  • Blood glucose control (blood sugar level);
  • Reduction of LDL cholesterol (which is bad for your health);
  • Greater feeling of satiety (can help with weight loss);
  • Combats constipation;
  • Aid to the immune system;
  • Control of triglycerides (type of fat present in the blood);
  • Prevention of bowel and colon cancer;
  • Elimination of toxins present in the digestive system;
  • Preservation of the health of the intestinal flora.

Still, foods rich in fiber can collaborate in a specific way for certain groups of people. For example, pregnant women, people with diabetes and those who want to lose weight.

For pregnant women

It is not new that, during pregnancy, many changes occur in the body of the pregnant woman, both in the physical aspect and in the general functioning of her body.

Hormonal changes, reduced physical activity and some necessary supplements during this period (such as iron), can have a negative impact on the functioning of the pregnant woman’s digestive system.

As a result, it is common for problems such as gas and constipation (constipation) to arise.

Therefore, the consumption of foods rich in fiber can collaborate to reduce or even eliminate these discomforts completely – quite common in the first trimester of pregnancy.

It is worth remembering that, taking into account the greater fragility of the pregnant woman, it is extremely important to have a nutritional orientation . Thus, avoiding consuming any food that can harm the health of the mother or baby.

For diabetics

Considering that dietary fibers help to control glycemic levels , the consumption of foods rich in these compounds can be quite beneficial for those who have diabetes.

Thus, the fibers collaborate so that the absorption of glucose (sugar) in the blood occurs more slowly. Consequently, glycemic indexes are lower after the meal and there is a decrease in postprandial glycemic peaks (after the meal).

So, since people with diabetes need to undergo regular medical monitoring, it is worth talking to the doctor about the diet.

Or, even, look for a professional in the area of ​​nutrition. Thus, being able to receive tips and practical guidance on how to include fibers in the best way in everyday life.

For those who want to lose weight

The fibers can favor the weight loss process, since they provide a greater feeling of satiety (which can decrease appetite) and also help to avoid problems such as constipation and fluid retention, which can give the feeling of bloating.

However, it is important to know that they alone do not cause a person to get thinner more quickly. They only contribute to the full functioning of the organism.

But, for those who want to lose weight, a good tip is to bet on foods rich in fiber and protein, in addition to those with low calorie content and low in carbohydrates.

Remembering that any diet or food change needs professional guidance.

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