Natural fibers for slimming: many important benefits

What are the benefits of natural fibers for slimming? And how exactly can eating fiber help you lose weight? Important information in this article.

Let’s learn what follows the benefits of natural fibers for weight loss, and how it can help stimulate weight loss:

Benefits of natural fibers for slimming

Eating natural fibers may have a positive effect on body weight, as eating adequate amounts of high-fiber foods can help: stimulate excess weight loss or maintain the current weight within its healthy levels and prevent extra weight gain.

The benefits of natural fibers for weight loss or weight gain are attributed to the ability of potential fibers to achieve the following:

1. Reducing fat absorption

Eating foods rich in fiber may help reduce the amount of fat that the body absorbs from food. Eating sufficient amounts of fiber regularly may help push and move fats through the gut quickly, which reduces the ability of the gut to absorb fats.

2. Curb the appetite

Some of the benefits of natural fibers for slimming may stem from the potential ability of fiber to suppress appetite, and fiber contributes to suppressing appetite in several ways, as follows:

• Fibers stimulate the secretion of the hormone leptin, and the hormone leptin or the so-called satiety hormone is a hormone that fat cells in the body produce when eating, and it helps control appetite and prevent the body from overeating.
• Some types of dietary fiber tend to slow down the digestive process, in addition to giving the digested food more volume as it moves through the gut, which leads to feelings of satiety quickly and the feeling of satiety for longer than usual.
• People who eat fiber are advised to drink enough water, around 8 cups, a day, so that fiber can perform its healthy functions in the gut, as this helps relieve thirst, and feeling thirsty and hungry is often confused.

Maintain healthy blood sugar levels

When you eat dietary fiber, especially those that fall under the category of soluble fiber, these fibers work while in the gut to absorb water from the surrounding environment to form a gel-like substance, which slows down the absorption and transfer of sugars into the bloodstream.

Low blood sugar levels mean lower insulin levels in the body, which may help to: reduce the likelihood of the body storing fats, and maintain the body’s ability to burn fat efficiently.

Reducing the amount of calories consumed daily

The majority of natural sources of fiber are low in calories, and with the ability of these fibers to suppress the appetite, as we mentioned above, these factors together contribute to making the body settle for less food and thus enter fewer calories into the body every day.

Weight control through other mechanisms

It is also possible to use fiber for weight loss due to its potential ability to:

• Improve the body’s ability to exercise, as eating foods rich in fiber may help provide the body with the energy it needs to exercise.
• Improve digestion, improve the health of the good bacteria in the gut.
• Improving the pace of metabolism processes in the body.

The best food sources of natural fiber for weight loss

If you want to eat dietary fiber specifically to lose excess weight, focus on eating these foods in particular:

• Edamame and Navy beans.
• Kiwi, and figs
• Almond and pumpkin

Types of dietary fiber

Whether you want to benefit from natural fibers for slimming or to improve your health in general in other respects, you should be aware that there are two different types of dietary fiber in the foods you eat, namely:

• Soluble Fiber

This type of fiber dissolves in water, so when it reaches the colon, it ferments to play the role of prebiotic, so this type of fiber helps improve digestion and promote the health of gut bacteria, and this type of fiber enhances the feeling of satiety, especially because of its ability to stimulate Secretion of the hormone leptin (satiety hormone).

• Insoluble Fiber

This type of fiber does not dissolve in water, so it works in a different way from the previous type, as this type of fiber gives the waste a larger volume, which stimulates the movement of the walls of the gastrointestinal tract so that the waste is pushed through it easily, so this type of fiber is considered one of the softeners for the intestine Which, when taken, may help relieve constipation and diarrhea.

How can you add more fiber to your diet?

In order to be able to realize the potential benefits of fiber, you can start by incorporating it into your diet in a variety of ways. Here are some tips in this regard:

• Replace harmful snacks, such as potato chips, with healthy, high-fiber snacks like nuts and dried fruits.
• Make sure to eat food products that are made with whole grains, such as: bread and pasta.
• Eat vegetables and fruits with their peelings whenever the opportunity arises. Fruit and vegetable peels are rich in fiber.
• Add various kinds of beans to your healthy salad dishes.