Know a high fiber diet plan for weight loss | 24 Mantra

Dietary fiber And Weight Loss


Dietary Fiber And Weight Loss

Health and Nutrition

Importance of dietary fiber in weight loss:

Obesity is a condition that is growing at an alarming rate among all ages of the population worldwide. It also carries the heavy burden of multiple and serious co-morbidities which include type 2 diabetes and cardiovascular diseases.

Evidence has been growing about how dietary fiber may help in weight management in obese people.

What is dietary fiber?

dietary fiber is defined as the edible parts of plant foods that are resistant to digestion and absorption in the human small intestine with complete or partial fermentation in the large intestine.

Based on the main properties dietary fiber can be classified into four groups.

  1. Non-viscous, insoluble, non-fermentable fibre. It contributes to regulating digestive function (Bran, cellulose, hemicellulose and lignin).
  2. Non-viscous, soluble, fermented by the intestinal microbiota. It may have a prebiotic effect (Inulin, dextrin, oligosaccharides and resistant starch).
  3. Viscous, soluble, forms a viscous gel that reduces nutrient absorption in the intestine. Fermented by the intestinal microbiota (Pectin, β-glucan, guar gum, and glucomannan).
  4. Viscous, soluble, non-fermentable fibre, reduces the absorption of nutrients due to its viscosity and exhibits laxative effects (Psylliumand methylcellulose).

Epidemiological evidence also shows a beneficial effect of dietary fiber on weight management. Dietary fiber could facilitate body weight control through different physiological mechanisms.

Mechanisms proposed

  1. Fiber-rich foods tend to be more satiating compared with low-fiber foods. One feels full soon and dietary fiber helps to not over eat.
  2. Another mechanism proposed is that the soluble dietary fiber could increase the viscosity of diets and slow down the digestion, which stimulates the release of gut hormones, such as cholecystokinin and glucagon-like peptide 1, and promotes satiety. Satiety is the feeling of fullness.
  3. Fiber in the diet causes slower digestion and absorption rate of carbohydrate which would lead to a reduced postprandial blood glucose response, which in the long run could improve insulin sensitivity and influence fuel partitioning to favor fat oxidation. That is stored fat is used.

The authors of a study concluded that overall there was a small but statistically significant inverse relation between total and cereal fiber with changes in weight and waist circumference and of fruit and vegetable fiber with changes in waist circumference, but not in weight. These findings may support the suggestion that a higher intake of fiber, especially of cereal fiber, is beneficial for preventing (abdominal) obesity

Dietary fiber is not a homogeneous substance and its physiological effects depend on several factors, such as its sources etc.

Dietary fiber has several health benefits such as

  1. Good for gut health
  2. Prebiotic effect
  3. Prevents constipation
  4. Contributes satiety
  5. Beneficial effect on blood glucose and lipid levels, etc.

And it may also help in weight loss and weight management. According to a study fiber supplementation may have the ability to contribute to weight loss by reducing the energy intake. Therefore, ensure that you incorporate plant foods in your diet. Dietary fiber should be an important component of your balanced diet.

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