What is fiber?
Fiber is a complex carbohydrate that is neither digested nor absorbed by the body, when eating plant-based foods. Fiber is found in fruits, vegetables and whole grains and is an essential nutrient to be added to our diets! Dietary fiber, the edible portions of plant cell walls that are resistant to digestion, is an extremely beneficial component of our diets. Not only does it help ward off many diseases, it has been shown to aid in weight loss by reducing food intake at meals. This is because fiber-rich foods take longer to digest and thus result in an increased feeling of fullness and satiety. In addition, the more gradual absorption slows the entrance of glucose into the blood stream, thereby preventing large blood glucose and insulin spikes.
What is insoluble fiber?
Insoluble fiber means that the fiber does not dissolve in water or gastrointestinal fluids and remains more or less unchanged as it moves through the digestive tract. Because it is not digested at all, insoluble fiber is not a source of calories. As an indigestible material, insoluble fiber sits in the gastrointestinal tract and attracts water into your stool, absorbing fluid and sticking to other byproducts of digestion that are ready to be formed into softer stool. Its presence speeds up the movement and processing of waste, helping prevent gastrointestinal blockage and constipation or reduced bowel movements.
Insoluble fiber lowers the risk of diverticular disease by preventing constipation and intestinal blockages. Insoluble fiber helps reduce the risk of developing small folds and hemorrhoids in the colon. It may also reduce the risk of colorectal cancer.
How does insoluble fiber help with weight loss?
Insoluble fiber physically fills up space in the stomach and intestines, furthering the sensation of being full. Insoluble fiber will also help prevent colon cancer by keeping an optimal pH in intestines to prevent microbes from producing cancerous substances. Since the insoluble fiber is not absorbed in the body, the calories in it are not absorbed to gain weight. These properties can help people manage their weight, promote regular bowel movement and prevent constipation by removing toxic waste through the colon quickly.
Top Insoluble Fiber Foods:
Wheat bran
All Bran cereal
Most beans
Kidney beans
Pinto beans
Navy beans
Lentils
Shredded Wheat cereal
Most Whole grains. Bulgur, for instance
Flax seeds
Vegetables
Okra
Turnip
Peas
Nuts
Insoluble fiber diet tips:
Start your day with whole grain toast, oatmeal, or a fibrous cereal for breakfast.
When baking, replace some or all flour with whole-wheat flour.
Have nuts on hand for healthy snacks.
Buy fresh cauliflower and green beans at the store. Rinse and chop them as soon as you get home, and keep them on hand to steam or eat raw as a snack or side dish to a meal.
How I use insoluble fiber for weight loss
Throughout my workday, I snack on a bag of trail mix (consisting of walnuts, almonds, pistachios, and dried fruits). After my evening workouts, I eat a salad consisting of arugula, baby spinach, bell peppers, cucumbers and pepperoncini peppers. To better assist with my daily digestion, I drink approximately a gallon of water throughout the day.