To lose weight, it is important to know the role of fibers and foods containing fibers in promoting intestinal transit and maintaining a healthy body. Some foods are also known to be very effective for digestive problems.
The effects of fibers on the body
Dietary fibers are carbohydrate that the body is not able to assimilate in the same way as other sources in the same family. They have no energy value and are managed differently in the intestine. During digestion, they are not processed by enzymes because their role is not to provide energy. They are considered non-caloric.
Their first role is to help regulate intestinal transit. Thanks to their great water retention power, some can transform themselves into a gel in the intestine and change the consistency of the stool. They promote bacterial activity in the colon and help prevent digestive disorders such as diarrhea or constipation.
If you’re looking to lose weight, it’s important to eat these foods because they also have a proven appetite suppressant effect. Their capacity to absorb water increases the size of the food bolus and slows down digestion, resulting in a faster satiety effect. Fiber-rich foods for slimming are very effective. They are both very low in calories and make you feel full faster.
The difference between soluble and insoluble fibers
A distinction is made between soluble and insoluble fibers, which play a different role in the body.
- Soluble fiber can slow down the absorption of carbohydrates and regulate blood sugar levels. It can also lower blood cholesterol levels (1). In prolonged contact with water, they form a mucilage, a kind of viscous gel that will promote an appetite suppressant effect to help lose weight.
- Insoluble fiber has a high water absorption capacity. Also, they can promote intestinal transit by facilitating the flow of waste. They also increase stool size and can change the consistency of the stool. This is very useful in cases of constipation or irregular bowel movements. Fiber for weight loss is fairly soluble, but insoluble fiber also has a role to play in the process.
What foods contain fiber for losing weight?
Fiber for weight loss can be found in cereals, legumes, vegetables and fruit.
- Among the cereals, wheat bran, oat flakes and wholemeal bread are particularly rich, but can also be found in muesli, white bread or white rice. Be careful, the last two categories are also rich in carbohydrates.
- In legumes, look for them in peas: white beans, split peas, chickpeas, lentils, or peas.
- If you prefer vegetables, opt for artichokes, which contain a lot of them. This food also contains a lot of valuable nutrients for the body. Carrots, potatoes and cabbage also contain less of these nutrients.
If you’re a fruit lover and have digestive problems, you can take a few almonds that help a little. Other effective fruits for losing weight are gooseberries, prunes, walnuts and bananas. However, make sure you eat them in reasonable quantities as part of a balanced diet. These foods are beneficial, but if eaten in too large quantities, they can have a detrimental effect on intestinal transit.
Also read: Can banana help you lose weight?