Fiber can have a positive effect on weight loss for several reasons. Here are some ways that fiber can impact weight loss:
- Increased satiety: Fiber can help you feel fuller for longer periods of time, which can reduce calorie intake and support weight loss.
- Reduced calorie absorption: Fiber can bind to some of the calories in the foods you eat, preventing them from being absorbed by your body.
- Reduced appetite: High-fiber foods can help reduce appetite and cravings, which can support weight loss.
- Improved digestion: Fiber can help promote regular bowel movements and improve digestive health, which can support weight loss.
- Reduced inflammation: Some research suggests that a high-fiber diet can reduce inflammation in the body, which can support weight loss and overall health.
It’s important to note that increasing fiber intake should be done gradually and in combination with adequate hydration to prevent digestive discomfort. The American Heart Association recommends consuming at least 25 grams of fiber per day for women and 38 grams per day for men. Good sources of fiber include fruits, vegetables, whole grains, legumes, nuts, and seeds. Working with a registered dietitian can be helpful in developing a personalized plan to increase fiber intake and support your weight loss goals.