Top 3 Sources of Fiber for Weight Loss

From goji berries to juice cleanses, from apple cider vinegar to pegan diet—the weight loss industry is full of fad weight-loss trends that are effective short-term but not always healthy. 

If only there was some superfood that would ensure your results and improve your overall wellness! As a matter of fact, there is. Eating fiber daily is probably the most underused shortcut to a healthy life that can be achieved without radical and expensive lifestyle changes.

#1 Fresh produce 

Eating a plant-powered diet is not only good because of all the nutrients, vitamins, and minerals you get. All fresh fruits and vegetables contain plenty of fiber, which impacts your digestive health. 

Eating enough fiber is linked with the reduced risk of Type 2 diabetes, heart disease, stroke, obesity, and high cholesterol. 

Sounds perfect, right? So how come only 5% of Americans meet the recommended daily goal of 25 grams of fiber for women and 38 grams of fiber for men? Most of us barely reach half of this amount.

One of the main reasons for this is that most of the foods you buy in the supermarket are hyper-processed. After multiple layers of processing, the fiber is left out of the final product. 

That's why you should choose fresh produce, whole grains, and legumes. 

#2 Insoluble fiber supplements

As it travels through your digestive tract, fiber can either dissolve in water or stay intact. 

Insoluble fiber doesn't get digested during the entire process. It aids your digestive system, adds bulk to your stool, and helps the material smoothly move through your gut.

Typically, you can get insoluble fiber from such foods as whole grains and wheat bran, cereals, seed, and fruits and vegetables. 

If you are looking to improve your gut health but are unsure where to start, you might want to check out insoluble fiber supplements. If you are suffering from constipation or irregular stools and would like to normalize bowel movements, supplements that contain insoluble fiber might be precisely what you need.

What kind of ingredients should you look for if you want to add more insoluble fiber to your diet? 

Check the labels for:

  • Cellulose. Naturally occurs in the bark, wood, or plant leaves.
  • Hemicellulose fiber. Produced from corn grain hulls.
  • Lignin. Made of hemp, cotton, jute, or wood pulp.

#3 Soluble fiber supplements

Soluble fiber dissolves when it gets into contact with water and forms a gel-like substance. As it absorbs water, it softens and bulks up your stools and regulates the bowel movements. It also absorbs fatty acids, which help improve your heart health and lower your blood's harmful cholesterol and glucose levels.

One of the fantastic benefits of soluble fiber is that it helps to facilitate the weight loss process. It slows down the sugar and fat absorption, which allows you to steadily and slowly consume it. 

As soluble fiber absorbs water, it also swells, making you feel full for longer. 

Soluble fiber naturally occurs in citrus fruits, carrots, barley, oats, peas, beans, flaxseeds, and apples.

If you know that you do not eat enough of these foods, you might want to try supplements that are high in soluble fiber.

Find out if your supplements contain any of these natural fibers:

  • Psyllium husk. Made from the seeds of a herb Plantago ovata.
  • Glucomannan. Extracted from the roots of the elephant yam.
  • Pectin. Naturally occurs in fruits and berries.
  • Alginate. Produced from brown seaweed.
  • Guar gum. Sourced from guar beans.

Foods that are high in fiber 

Would you like to reap the benefits of a fiber-rich diet?

DoFasting Box contains both cellulose and glucomannan that are the perfect combination of both soluble and insoluble fibers.

Cellulose helps your body digest food easier while glucomannan ensures that you lose weight faster. 

These natural fibers are perfect for anyone following an intermittent fasting diet because they do not break the fast. 

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