Dietary fiber refers to the roughage or indigestible part of carbohydrates, found primarily in vegetables, fruits, beans, grains, nuts, and other starch-based carbohydrates. Eating fiber-rich foods is an important part of a healthy diet, providing a whole host of benefits to those with cholesterol, diabetes, or heart and gut issues. Dietary fiber also provides an abundant source of vitamins/minerals and, of course, it’s a key tool for burning fat fast!

FIGHTING THE FAT

Instead of using the latest fat burner, work on adding some daily fiber to your diet. Dietary fiber can aid in weight loss for a variety of reasons. Firstly, foods rich in fiber tend to be natural, single-ingredient foods that are low in fat, chemicals, and added sugars. This combo alone makes it hard to overeat or over-consume, as these foods tend to have a lower energy density compared to their processed equivalents.  

Fiber can also help with satiety and fat loss by decreasing energy intake, this is partly due to the fiber absorbing water and virtually expanding like a sponge within the stomach, keeping you feeling full for longer.

One study found participants lost an average of 4.4 lbs over a 20 month period just by adding in 8 g of fiber per 1000 calories consumed. High-fiber foods also tend to provide important, health-promoting phytochemicals; research in the obese population has found these can significantly enhance weight loss.

Blood Glucose Control  

One other mechanism behind fiber is its ability to improve glucose tolerance, reduce insulin resistance and therefore, improve insulin sensitivity. A large body of research found a high fiber diet decreased the risk factors for diabetes and helped glucose management in diabetic patients. We know the importance of blood glucose management in disease and obesity - luckily, fiber is a fantastic tool to control both of these!

The average fiber intake tends to sit at around 15g per day and guess what, that’s only 1/3 of the recommended daily intake! Although the daily guidelines currently are around 30 – 45g per day, many researchers believe 40 – 50g is more optimal, especially for a larger individual or bodybuilder.

Fiber – Where to get it!

Whichever dietary approach or methodology you follow, make sure you include high fiber foods. This is especially important if you count macros and take a more “flexible” dietary approach.  Basing it mainly on whole, single-ingredient foods will still provide the fiber and key micronutrients you need. Aim for 40 – 60g of fiber per day, it’s harder than you think!