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Apart from being packed with vitamins and minerals, fruits, vegetables, and legumes offer a crucial element for weight loss: fiber.
The soluble and insoluble fibers found in these foods increase stool volume, resulting in softer and more comfortable bowel movements. Additionally, these fibers serve as nourishment for beneficial gut bacteria, offering protection against harmful bacteria and maintaining our overall well-being.
But Daniel, how does this help me lose weight? Let me explain step-by-step:
Why do fiber-rich foods like fruits and vegetables help with weight loss?
Soluble fibers dissolve in water and form a gelatinous substance in the digestive tract. This feature is rewarded for weight loss in several ways:
1. Help you feel more full:
Soluble fibers have the ability to absorb water, thereby increasing in volume in the stomach, which makes you feel full for longer. This can reduce hunger and excessive food consumption, ensuring a decrease in caloric intake. Examples of foods with soluble fibers include apple, pear, carrot, potato, linseed and chia.
2. Control blood sugar levels:
Soluble fibers delay the digestion and absorption of carbohydrates, preventing blood glucose spikes and helping control sugar levels. This is especially beneficial for people with type 2 diabetes and helps prevent sugar cravings. After blood sugar spikes, the body experiences a sudden drop in sugar levels, which leads to those incessant searches for sweets around the house. With a higher intake of soluble fibers, these blood sugar spikes are much less pronounced.
3. Reduce bad cholesterol:
Soluble fibers have the ability to bind to cholesterol present in food and in the body, helping to reduce bad cholesterol (LDL). This contributes to cardiovascular health and helps prevent heart-related diseases.
4. Improve gut health:
Insoluble fibers present in food peels promote fermentation in the colon of the intestine that serves as food for the beneficial bacteria of the intestine, this in turn decreases the permeability of the intestine to bad bacteria, in addition to positively affecting the biodiversity of the intestine leading to a competitive improvement of positive bacteria.
In addition, insoluble fibers do not dissolve in water – their main function is to increase stool volume and improve intestinal movement.
5. Prevent constipation:
By promoting intestinal regularity, insoluble fibers enhance the consistency of bowel movements and stimulate the smooth and regular functioning of the intestines. This helps prevent constipation, supports optimal digestive health, and alleviates abdominal bloating, leaving you with a delightful sense of lightness.
6. Low caloric density:
Foods rich in insoluble fiber, such as leafy vegetables and broccoli, generally have low caloric density. This means you can eat larger portions of these foods without taking in an excessive amount of calories, which helps with weight loss.
So every time you think of fruits and vegetables, think of the benefits beyond vitamins and minerals! A healthy gut leads to a healthy body, and a healthy body is more active.
How do I include more fiber in my diet?
Here are some basic and practical ways to include more fiber in your diet:
- Increase fruit consumption: Fruits are an excellent source of soluble fiber, such as the pectin found in apples and pears. Include a variety of fresh fruits in your diet, making healthy snacks with them or adding them to salads and smoothies.
- Consume vegetables and greens: Leafy vegetables, such as spinach and kale, are rich in insoluble fiber. Increase the amount of vegetables in your meals by adding colorful salads, sautéed vegetables or green juices to your menu. (Note: Avoid straining the juices to preserve as much fiber as possible)
- Opt for whole grains: Replace refined foods with whole versions, such as brown rice, whole grain bread and whole grain pasta. Whole grains are rich in insoluble fiber, which contributes to a better functioning of the digestive system. (Tip: if you don’t like the whole version of these foods, simply eating greens and vegetables together with their regular versions will be enough to increase the amount of fiber)
- Include seeds and oilseeds: Seeds like linseed, chia and pumpkin seeds are great sources of soluble and insoluble fiber. Add them to yogurts, salads or include them in recipes for healthy breads and cakes.
- Drink plenty of water: As soluble fibers have the ability to absorb water, it is essential to stay hydrated to take full advantage of its benefits.
Conclusion
Not only are fruits and vegetables packed with essential nutrients, but their low caloric density and high fiber content make them excellent choices for weight loss. Foods rich in insoluble fiber, such as leafy vegetables and broccoli, allow you to indulge in larger portions without consuming excessive calories.
So, whether you’re aiming to shed a few pounds or simply want to maintain a healthy weight, incorporating more fruits, vegetables, and legumes into your diet is an excellent strategy. But remember, there’s more to it than just vitamins and minerals. A healthy gut leads to a healthy body, which means you’ll have the energy and vitality to be more active and live your best life.
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If you’re looking for personalized guidance and support to achieve your weight loss goals, consider trying our health coaching program. We create tailored meal plans, provide accountability, and offer expert advice to make your journey enjoyable and sustainable (sign up here).
Remember, small changes can lead to big results. Start by increasing your fruit and vegetable intake, opting for whole grains, including seeds and oilseeds, and staying hydrated.
So lets Fiber-Up and Power-Up!
