Having trouble losing weight? Add fiber for weight loss results. Research has shown that dieting without enough fiber will limit the body’s ability to burn fat. Though the Recommended Daily Allowance (RDA) for women is 25 grams a day, consuming 35 to 50 grams of fiber daily will jumpstart your weight loss. Fiber makes you feel full, stopping food cravings so you eat less. Fiber also helps gather toxins to aid in detoxing. Fiber improves digestive health, lowers lipid levels, helps stabilize blood sugar, increases immunity, helps with weight loss, and relieves constipation. Fiber intake reduces the risk for cancer.
Fiber for weight loss and fiber deficiency statistics
Most Americans only consume half the amount of fiber they need each day. A study by the United States National Heath and Nutrition Examination Survey (NHANES) showed that men were taking in about 17 grams and women were getting about 14 grams, when the recommendation from the Institute of Medicine is 38 grams a day for men, and 25 grams for women daily. However, 72% of Americans surveyed reported that they want to increase their fiber levels. A study in Japan showed that lack of fiber is associated with risk for obesity in women age 18-20. Psyllium seeds and oatmeal are also good sources of fiber.
Fiber polyphenols are part of plant fiber and contain a complex of antioxidants. The polyphenols in fiber are protected by a matrix in the fiber so that they can be carried to their valuable antioxidants to the colon without being destroyed by acids from the stomach.polyphenols, in addition to adding antioxidants to the lower part of the digestive system, also serve as a prebiotic, adding a fermenting substrate for the beneficial colonic bacteria to grow in. in this way, polyphenols improve the microflora in the gut. Fiber is readily available from grains, fruits and vegetables, but not all fiber contains polyphenols or is as beneficial for the body. Some of the best sources of polyphenols are spices like peppermint and cloves. Chocolate is also high in polyphenols, as are flax seeds, soy flour and artichokes.