How (and Why) to Eat More Fiber for Weight Control

If you find it difficult to lose weight, it’s probably because of something you’re eating. That’s not great news, but there’s a very good way to fix it. Eating more fiber can be a very easy way to jump-start your weight loss.

Higher-fiber foods are naturally filling. They include fresh fruit and vegetables, which contain a lot of water by weight. Our providers at eleven19 MedSpa explain more about how fiber can help you achieve your weight loss goals.

Good sources of dietary fiber

Your diet should include a lot of fiber. But there are two different types of fiber that you should strive to include in your diet.

The first type of fiber is soluble fiber. This type of fiber dissolves in water, turning into a gel. It can lower your blood cholesterol and blood sugar, reducing your risk for diabetes. Good sources of soluble fiber include peas, apples, carrots, beans, oats, and citrus fruits.

The second type of fiber is insoluble fiber. This type of fiber doesn’t dissolve. Instead, it passes through your digestive system in a form of bulk. Whole wheat, wheat bran, nuts, beans, and cauliflower are forms of insoluble fiber.

This type of fiber can make your stools more regular, which is a significant problem for many people.

The benefits of eating more fiber

Eating a high-fiber diet has many benefits for your health. Among them are:

Promotes more regular bowel habits

When you consume more fiber, you’ll likely notice a significant change in your bowel habits. Having more bulk in your stool makes it easier to pass. If you frequently struggle with loose stools, this problem may disappear.

Helps maintain bowel health

Your bowel health is actually much more important than you give it credit for. If you have irregular bowel movements, you may be at increased risk of developing hemorrhoids, as well as colon cancer and diverticulitis.

Lowers cholesterol levels

When you regularly eat enough fiber, your cholesterol levels drop. In turn, this reduces your risk of developing heart disease, including heart attack and stroke. It also lowers your risk of high blood pressure and inflammation.

Helps you stay full longer

When you eat more fiber, you stay full much longer. High-fiber foods take longer to digest, so you feel full much longer, too. This can help you to lose weight more easily and achieve your goal weight.

Eating a high-fiber diet can help you live longer, too. Most Americans fall far short of the amount of fiber that they need to eat.

Why you should eat more fiber

We know that it’s not the most glamorous subject, but it can make such a huge difference in both your weight and your overall health.

Eating more fiber is not that difficult to work into your diet, especially once you start making a dedicated effort to do so. Some of the easiest ways to get more fiber include the following:

Eat a high-fiber breakfast, such as oatmeal
Switch to whole grains, such as whole wheat flour, in baked goods
Snack on raw veggies or fruits
Add legumes to many dishes (a can of beans in a pot of chili, for example, is difficult to notice)

You should also dramatically increase your water intake. Fiber increases your body’s need for water to help flush out toxins.

If you are wondering how to get more fiber in your diet, we can help. Call our providers at eleven19 MedSpa today. We have offices in Santa Ana, Fullerton, and Ontario, California.