Powerful Benefits of Fiber For Weight Loss and Disease Prevention
In recent years, the hot word in the health industry has been protein.
“I need a protein shake before I hit the gym.”
“You’re vegan, so where do you get your protein?”
“I’ll have mine protein style.”
Interestingly in America, we consume more protein than we need to despite all the worry around it. Of course, protein is an important part of the human diet, but there is another nutrient that gets much less attention than it deserves. A nutrient that is the most important for weight loss, gut health, and even preventing certain cancers…
And that nutrient is fiber.
Fiber is a naturally occurring carbohydrate in plant foods that is not digestible by the human body. It helps add bulk to the stool and clean out the colon as it passes through undigested. Fiber is a powerhouse for weight loss and has many other cited benefits such as maintaining heart health, regulating blood sugar, and keeping the digestive system healthy.
Diets that are low in fiber increase risks for many unwanted conditions like type 2 diabetes, high blood pressure, heart disease, and obesity, to name a few. The scary part is that on 5% of people – adults and children – will consume the recommended daily intake for fiber. And most people get less than half the recommended amount. This is likely one of the causes of rampant health issues in America.
Currently, the recommendation is to consume a minimum of 25 to 30 grams of daily fiber in a healthy diet. However, some doctors and professionals argue that it isn’t enough. You should eat a minimum of 30 grams of fiber, but aim for more!
Based on modern-day hunter-gatherer tribes and analyses of fossilized human poo, it is presumed our bodies are actually designed to consume closer to 100 grams of fiber a day (Greger 2020, 133).
Obviously, as a whole, we are not consuming anywhere near the amount of fiber we are genetically designed to consume, and it is likely because many people eat a standard American diet high in meat, cheese, and processed foods.
Fiber is not found in animal products, like meat or dairy. It only grows in nature, which is just one more reason to add more whole plant foods into your diet!
For those trying to lose weight, fiber brings benefits that can help the weight come off (and stay off) much easier. Adding fiber-rich foods into your diet can increase feelings of satiety and fullness for hours after a meal. And when we do eat meals that include fiber, your body doesn’t hold on to all of the calories you consumed.
Fiber actually decreases the number of macronutrients your body absorbs, meaning that when a person consumes the recommended amount of fiber daily, they can cut the number of calories they absorb by more than 100 calories per day (Greger 2020, 124). This is another reason that fiber is great for long term weight management.
Additionally, the latest studies suggest that those eating plant-based fiber-rich diets have a resting metabolic rate that is 22 percent higher than those eating a traditional diet (Greger 2020, 281). Meaning the plant-based group burns hundreds of more calories throughout the day and even when sleeping without making any other changes.
Some of the other studies go deep into detail about our hunger hormones and how fiber keeps our appetite at bay. It is not as important to learn all the science and the biological functions that are happening at a cellular level. But it is important to understand just how important it is to include lots of naturally occurring fiber in your diet.
When tested to see if fiber supplements brought the same benefits as diet-derived fiber, the supplements fell short. It is always better to consume the fiber the way it is in nature.
So, where should you get your fiber?
Whole plant foods.
These foods can naturally help curb your appetite, signal your hormones that you are full (and satisfied), and help you burn more calories throughout the day. All are very helpful in maintaining a healthy weight and feeling energetic and vibrant!
Here are some of the easiest and richest sources of fiber that you can begin to incorporate into your diet every day:
Oats
Always make sure your oats are whole grain, organic oats! These guys can pack 6 to 8 g of fiber per half-cup serving. They also pack protein and a plethora of vitamins and minerals. Oats contain resistant starches, which are amazing superfoods for your gut flora.
Lentils
Lentils are a plant-based wonder. A half-cup serving of lentils provides 9 g of fiber and 12 g of protein! They are easy to add to salads, soups, and stews, or to simmer into marinara sauce for a delicious pasta sauce. Many people have shared the benefits of soaking lentils before cooking and consuming them. It is said to reduce the content of anti-nutrients like lectins and makes them easier to digest.
Raspberries
The earth’s candy, berries are some of the most potent superfoods. Raspberries, in particular, are super nutrient-dense. One cup of raspberries will give you 8 g of fiber but only 60 calories. An easy way to get extra berries in your diet is to blend them into a smoothie in the mornings.
Avocado
One of the great things about avocado is that it is a fiber-rich food that also gives you a healthy dose of good fats. They are very high in vitamin K (as well as many others) and contain more potassium than bananas. A 100 g serving of avocado (about half of a medium avocado) brings 7 g of fiber to the plate. Another reason to add avocado to your sandwich or load up on guacamole!
Beans (Black, Lima, Pinto, Kidney, Navy)
Do not be fooled; beans are amazing for you! Many people initially note concerns like gas or bloating when first transitioning to a more plant-based diet. And this is totally normal! If your body hasn’t had a lot of work moving high-fiber foods through your intestines, it will take some time for your body to adjust. Think of it as a transition, cleaning out all the gunk and making room for more energy! Beans in any shape and form are great for fiber content as well as protein. They are another food that some people prefer to soak before cooking to ease digestion.
Apples
An apple a day keeps the doctor away. Apples can bring an easy 5-6 g of fiber to your day at snack time. Bonus points if you top with almond or sunflower seeds butter for extra protein and fiber!
Quinoa
Another resistant starch that feeds your gut and keeps it happy. Each cooked cup of this ancient grain provides 5 g of fiber and 8 g of protein.
Chickpeas
Hummus! Homemade hummus is super easy and a great way to get some chickpeas into your diet. They are also delicious in salads or crisped up and seasoned. Easy 5 g of fiber and 6 g of protein. When buying chickpeas in a can (or anything for that matter), make sure you are looking for cans that say “BPA Free Lining” or cook them from a dry form.
Artichokes
A medium artichoke can provide 7 g of fiber and 4 g of protein. This is a fun one to experiment with by making different dipping sauces to go with it.
Brussels Sprouts
Give them a chance, they are really delicious! These guys are super nutrient-dense, containing lots of nutrients but low in calories. A cup of them raw contains your complete daily need of vitamin C and vitamin K. If you want to eat them raw, they can be thinly sliced and tossed in a salad. But even cooked, brussels sprouts are a great source of fiber!
Superfood Additions
So these next few are superfoods that should be incorporated into all diets. They are all easily added to smoothies or protein shakes. They are a great way to meet daily needs of not only macronutrients – like protein and fat – but also micronutrients, vitamins, and minerals.
Psyllium
Psyllium comes from the husk of the psyllium plant’s seeds, and two tablespoons can bring 10 g of fiber to your smoothie. With the other ingredients in a smoothie, you could get more than half of your daily fiber in ONE morning smoothie.
Chia Seeds
These gelatinous little guys are powerhouses for weight loss, fiber needs, and protein in a plant-based diet. They can be added into oatmeal, yogurt, smoothies, or consumed right in water or your favorite beverage. Just 2 tablespoons will add a whopping 10 g of fiber and 6 g of protein to your diet. Sprinkle them everywhere!
These should also be sprinkled everywhere. Hemp seeds are one of the most complete sources of nutrition on the planet. They contain high amounts of omega 3 and omega 6, both very important in a plant-based diet – and hemp is a much better source than seafood, which can contain a high level of microplastics, metals, and neurotoxins. Around 2 – 3 tablespoons can add 11 g of protein.
Smoothies are my favorite way to get tons of fiber in my diet. If you make a smoothie with a cup of berries, a medium banana, one cup of spinach, and two tablespoons of chia seeds – you are getting around 18 g of fiber in one smoothie!
On days where I feel I don’t have enough fiber coming in and I haven’t had my smoothie, I will add a couple of tablespoons of chia to may water and enjoy them with a little fresh squeezed lemon.
Another one of my favorite fiber incorporations is lentils. I love pasta, and I tend to opt for chickpea or lentil pasta. Some of them are so delicious I can’t tell the difference. It is also super easy to add some lentils and simmer them right into whatever sauce you are eating for extra fiber and protein!
Starting with one habit at a time, such as adding a fiber full smoothie to your mornings, will compound and begin to create a big shift in your life. For anyone struggling with weight, adding fiber is so easy, but it is such a must to feel good and sustain your weight loss long term!
*Note: As I noted previously, if you are transitioning to a fiber-rich diet where you haven’t been consuming one, there will be an adjustment period that your body will have. When you begin consuming and digesting foods with fiber that are making their way through and cleaning out your intestines, you are likely to experience more frequent bowel movements, gas, and bloating. While it might be unfamiliar to you, this is totally normal and a great sign that your insides are working hard to keep you healthy for the long haul.