Like us on Facebook & Check us out on. Youtube.

What Role Does Fiber Play in Weight Control?

What Role Does Fiber Play in Weight Control?

Fiber may not be cool, but a healthy weight definitely is — and fiber can help you get to and stay at a healthy weight. You may have been hearing a lot about the keto diet or have friends who are going low carb, but a certain type of carbohydrate is good for you, for numerous reasons.

At Living Waters Regenerative Medicine Center, our team, led by Dr. Deborah Viglione, works to help people in and around Gulf Breeze, Florida, live their best life. And that certainly includes identifying a nutritional plan that meets your needs and is one that you enjoy. 

One of the keys to weight loss and weight maintenance is consuming enough fiber.

What is fiber, anyway?

Interestingly, fiber is a type of carbohydrate that your body can’t digest. There are two different kinds of fiber: insoluble and soluble. Each one has specific properties that can improve your health and help you get to or stay at a healthy weight. 

Insoluble fiber 

This kind of fiber doesn’t dissolve in water. It’s found in foods like the skin of many types of fruits and vegetables, including apples and potatoes, as well as in whole wheat flour, bran, nuts, and seeds.

As insoluble fiber moves through your digestive tract, it stays whole. Insoluble fiber can improve insulin sensitivity and helps you have regular bowel movements. 

Soluble fiber

As you might have guessed, soluble fiber does dissolve in water. As it passes through your digestive system, it forms a thick gel-like substance that slows down the digestive process. Slower digestion means you feel full for longer after you eat — an important contributor to weight control. 

Soluble fiber also helps your blood sugar stay stable and can lower cholesterol. If you have diabetes, these factors make insoluble fiber particularly important. Fruits, vegetables, oats, peas, and legumes contain high concentrations of soluble fiber.

How much fiber should I eat? 

The recommended daily amount of fiber depends on your gender and your age. Women 19-50 years old should aim for 25 grams of fiber per day, and women over 50 should eat 21 grams of fiber each day. Men 19-50 should consume 38 grams of fiber, and men over 50 should eat 30 grams daily. 

Most Americans eat much less than the recommended amount, with experts estimating the average around 15 grams per day. 

If you’re adding fiber to your diet, do so slowly. If you double the amount of fiber you eat in a day, you’re likely to have some gastrointestinal discomfort like bloating and gas. Aim to add around 5 grams per day gradually.

What should I eat? 

Balanced nutrition is tricky, and it’s important to talk to Dr. Viglione about your diet. She may recommend blood work before making suggestions in order to understand if you have any deficiencies or need any supplements.

If you’re aiming to increase the amount of fiber you eat, here are a few suggestions: 

If you’d like personalized recommendations that fit into your weight control efforts, schedule an appointment to discuss medical weight loss with Dr. Viglione. She can provide nutrition, supplement, and exercise guidance to help you reach a healthy weight.

You Might Also Enjoy...

How Is Bioidentical Hormone Therapy Different?

Your hormones are involved in virtually every biological process in your body, and when they’re unbalanced, you feel it. Bioidentical hormone therapy can be a good option to get your hormones in balance. Here’s what you need to know.

How to Ensure Natural-Looking Filler Results

Injectables like dermal fillers are among the most popular cosmetic treatments. One concern that comes up with people considering fillers for the first time is that you’ll look unnatural after your procedure. Here’s what you need to know.

What to Expect During and After Microneedling

Do you have dark spots on your skin? Fine lines you wish weren’t so visible? What about uneven tone? Most people have some problem areas when it comes to their skin, and one treatment can address most of them: RF microneedling.

5 Effective Treatments for Erectile Dysfunction

Erectile dysfunction can be embarrassing to discuss, but effective treatments are available, and talking to your doctor may lead to solutions you didn’t know about! If you’re struggling to get or keep an erection, find out about treatments here.

PRP for Joint Healing: What to Expect

Joint pain can limit your life in surprising ways. You may not be able to exercise the way you want, enjoy hobbies that you love, or even spend quality time with your loved ones. PRP therapy could help. Here’s what you should know.