Understanding the Weight Loss and Fiber Connection

You have probably heard that eating fiber is good for your health but isn't fiber a carbohydrate and aren't those bad for you? The following will help you understand the connection.

Fiber is a carbohydrate. It contains carbon, hydrogen, and oxygen but fiber is not broken down during the digestion process. Simple carbs (sugars) and complex carbs (starches) break down during digestion, which releases energy that the body needs to function. Fiber is different than regular carbohydrates and is better for you.

Insoluble fiber doesn't dissolve but instead adds to the bulk of your stool as it goes through your system. This means you are less likely to be constipated. Fiber goes through your digestive system quickly, sending signals to your brain saying you are full. Insoluble fiber is found in wheat bran, whole wheat flour, nuts, and vegetables.

Soluble fiber dissolves in water and turns into gel as it is digested, keeping your blood glucose levels where they need to be and getting rid of bacteria from the digestive system. Soluble fiber can be found in oats, barley, and some fruits and vegetables.

Eating a diet high in fiber will keep you healthy by lowering LDL cholesterol. Fiber helps slow the rate at which sugars are absorbed and that keeps your Glycemic Inedex regulated. When you keep your blood glucose under control, the insulin levels in your body are also going to be regulated. If your glucose levels get out of control, you are at a higher risk for Type 2 diabetes so you need to eat plenty of fiber.

Fiber adds bulk to your digestion without adding calories. That helps you stay full and not hungry. So how much fiber is healthy for you? There are not any real nutritional recommendations for what the RDA (recommended daily allowance) of fiber for individuals is. The best guess at the amount of fiber you need to be healthy is 25 grams a day. Most people only get around 15 grams of fiber per day, which is not nearly enough.

One study done at the University of Massachusetts Medical School found that people that got around 22 grams or more of fiber a day were 63% less likely to have an unhealthy CRP (C-reactive protein) levels. CRP contributes to heart disease and diabetes.

In summary, while fiber is good for you, it may not be as important as some people say. There is evidence that a diet high in fiber leads to a healthy life. Talk to your doctor about the any changes in your diet.