How Dietary Fibre can help in Weight Loss
How Dietary Fibre can help in Weight Loss
Dietary fibre is an important part of the diet. This low-calorie food provides a number of health benefits to the body. High fibre foods can also help one with weight loss and weight management issues.
How does fibre accomplish this? Fibre is found to be effective in inducing weight loss because it can trick the body into feeling full with lesser calories. Once the body is satiated, the brain sends signals to the rest of the body to stop eating, which can eventually lead to weight loss. People who want to lose weight should therefore include high fibre foods in their diet. Foods high in fibre include: vegetables, salads, fruits, vegetable soups, cereals and whole grain.
It is not just the fibre content that makes it a great way to lose weight; the act of chewing an entire fruit can stimulate the different senses. Taking in the various sensations as you chew on the fruit can lengthen the time needed to consume it. This is the reason why fibre foods are more filling and satisfying compared to foods that are easier to swallow like a chocolate mousse. The act of chewing also activates the release of saliva and stomach juices that makes one feel full.
What is Dietary Fibre?
The British Nutrition Foundation defines dietary fibre as a "complex mixture of substances with different chemical and physical properties which exert different types of physiological effects."
The fibre is the indigestible parts of the food derive from plants, and is made up of two major components:
Soluble fibre which is fermented into the colon and release as gases and other byproducts
Insoluble fibre which is inert and absorbs water as it travels in the colon, making it easier to defecate.
Dietary Fibre Needs
Dieters who are successful in shedding off pounds are those who eat breakfast daily and cereal is one big part of their morning habit. According to the British Nutrition Foundation, the minimum daily fibre intake requirement is 18 grams per day for every adult.
However to gain the maximum benefits of fibre, women require a minimum of 25 grams daily, while men require 38 grams every day. This is according to the Institute of Medicine's Dietary Reference Intake.
Potential Health Benefits of High Fibre Foods
Diets that are high in fibre produce a number of physiological benefits to the body. These include the following:
Aids in preventing constipation,
minimizes the likelihood of developing colon cancer,
promotes the health of gastrointestinal system,
increases tolerance of glucose and enhances response to insulin,
reduces risks of coronary heart ailments such as hyperlipidemia and hypertension,
lessens the chances of cultivating some types of cancers,
It enhances the feeling of fullness or satiety, thereby helping with weight loss and weight management,
It contains lesser calories which help in reducing weight.
Dietary fibre alone does not help one shed excess pounds. Other factors still need to be considered such as exercise, proper diet and controlling calories. However, if one ingests only high fibre foods, controlling weight is easier. Over time, the combination of fibre in the diet and proper exercise will lead to weight loss.
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