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Can too much fiber keep you from losing weight?

healthyeating.sfgate.com - Can Eating Large Quantities of Fiber Help You Lose Weight?

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Eating a large volume of fiber may help you lose weight and improve your overall health, but too much can cause digestive problems and mineral deficiencies. To achieve weight loss and prevent side effects, it's best to eat recommended amounts of fiber as part of a nutritious diet. Also, make changes that will help you develop a healthier diet, which will help you lose the weight and keep it off for good.

Fiber Requirements

Fiber is an indigestible part of plant foods, such as grains, fruits and vegetables, that passes through the digestive tract relatively unchanged. It contains no nutrients, but it is essential for supporting your digestion and health, and it may help promote weight loss. The National Academy of Sciences Food and Nutrition Board recommends that adult men consume 31 to 38 grams of fiber per day and that women consume 12 to 28 grams of fiber per day. Consuming fiber in amounts over the upper intake level would be considered eating a high volume of fiber.

Feeling Full

Feeling hungry can be major challenge when attempting to lose weight. But, eating more fiber can help you feel full longer and keep hunger at bay. Soluble fiber found in oats, nuts, beans and some fruits and vegetables absorbs water and forms a gel-like mass during digestion. This slows down the digestive process thus helping you to feel full for longer after eating. As an added bonus, the National Institute of Health says soluble fiber is helpful for reducing cholesterol and preventing heart disease.

Low Calorie

Since fiber is indigestible by the body, it passes through the digestive tract almost unaltered. It is very low in calories. For this reason, the Mayo Clinic says that foods that are high in fiber are less energy dense than foods that are low in the fiber. In other words, for the same volume of food, the high-fiber food has fewer calories. So go ahead and feel free to eat more high fiber food to keep you feeling full without adding extra calories to your diet.

Precautions with Fiber

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ffactor.com - Why Should I Eat Fiber? | How Does Fiber Work? - F-Factor

What is Fiber and How Does it Affect Body Weight?

Fiber is the part of carbohydrates that cannot be digested. It is found in the tough cell walls of plants – fruits, vegetables, legumes, and grains – that the body cannot break down. Fiber is not found in animal products. The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) recommends women get 25 to 35 grams of fiber in their diet daily, and men, 38 grams, yet most adults in the U.S. get only 9 to 11 grams of fiber per day, less than half of the recommended amount. This is due to our over-reliance on processed foods that have been stripped of fiber. Lack of fiber in the diet leaves people hungry and more prone to overeating.

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