Weight Loss Tip From Your Doctor: Always Include Fiber In Your Diet

Sure, losing weight will help you fit into your skinny jeans and look great in a swimming costume. However, getting a great body is not the only reason why you should try to lose weight. A healthy weight is part of your health journey, and weight loss can help reduce the risk of certain lifestyle diseases, including heart disease and diabetes. This is why advice from a doctor can be so critical.


There are so many weight loss trends out there. Some have scientific backing, such as ketogenic diet and Garcinia cambogia. Others are quite unhealthy, including tea detoxes and extreme juicing. However, there is one thing that doctors always include in their diet when they want to lose weight. If you find it difficult to follow strict diet recommendations, the one thing you should include in your diet to lose weight is dietary fiber.

What is dietary fiber?

Also known as roughage or bulk, dietary fiber is an edible part of carbohydrates and plants that cannot be digested. There is fiber in all plant foods, including grains, legumes, vegetables, and fruits. There are also fiber supplements that are marketed to consumers for the treatment of various gastrointestinal disorders or for nutritional purposes. Unlike other carbohydrates, dietary fiber cannot be broken down into sugar molecules.

There are two main types of dietary fibers: soluble fibers and insoluble fibers. Soluble fiber dissolves in water. It slows down digestion and gives you a feeling of fullness. Insoluble fiber cannot dissolve in water, but it adds bulk to your stool. Therefore, it makes it easier for waste products to pass quickly through your intestines.

What are the benefits of dietary fiber?

One of the most important benefits of dietary fiber is its role in weight loss and body weight management. Fiber slows down digestion and makes you feel fuller for longer. It is important to note that one of the biggest reasons why people are unable to stick to their diet is the constant feeling of hunger. By making you feel full without adding any calories, fiber can help you stick to your diet and lose weight.

Furthermore, most high fiber foods are very healthy, including fruits and vegetables. This is because they are chock-full of other nutrients, including vitamins and minerals like iron. Therefore, when you consume foods that are naturally high in fiber, you get the added benefit of essential nutrients in your diet.

Another important benefit of dietary fiber is blood sugar regulation. Studies by the Journal of American Board of Family Medicine concluded that fiber helps slow down the absorption of sugar. This helps reduce sugar spikes after a meal. This is very useful to people who have diabetes, as they tend to need less insulin. This benefit of fiber also helps you lose weight.

Cholesterol Levels: What You Need to Know

Fiber helps to lower the levels of bad cholesterol in your body. The process of digestion requires various acids, including bile acid, which is made partly from cholesterol. Fibers improve digestion, and this causes the liver to pull more cholesterol from the blood to make more bile acid. This means that the more fiber you consume, the less LDL cholesterol you'll have. Apart from helping with weight loss, this benefit of fiber intake helps improve your heart's health, reducing the risk of diseases such as coronary heart disease.

Other benefits of fiber include better gastrointestinal health and possible colon cancer prevention.

How much fiber should you take in a day. Fiber is very good for your health, but too much fiber can cause bloating and cramps. Doctors recommend about 25 grams of fiber daily for women below the age of 51, and 21 grams of fiber daily for women aged 51 years and above.
Men younger than 51 should take about 38 grams of fiber every day, while men aged 51 years and above should aim for about 30 grams of fiber daily. If you have not been eating fiber regularly, increase your intake gradually and also increase your fluid intake to reduce the risk of cramps and abdominal discomfort.

All successful weight loss plans work by making you feel fuller for longer, reducing cravings, and regulating sugar in your system. For example, garcinia cambogia and apple cider vinegar  has an active ingredient known as hydroxycitric acid, which helps regulate blood sugar, reduce stress, lower cholesterol levels, creates a feeling of fullness, and increase metabolism. Dietary fiber has a lot of these benefits, which is why it is the one thing doctors take when they need to lose weight.
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