The weight loss effect of dietary fiber
People often recommend eating more dietary fiber-rich foods for weight loss. Have you ever wondered what dietary fiber is and why it can help with weight loss? Let me give you a science lesson about it.
What is dietary fiber?
Dietary fiber is a type of polysaccharide that cannot be digested or absorbed by the gastrointestinal tract and does not produce energy. It was once considered a "useless nutrient." However, later research found that dietary fiber is crucial for human health. It has multiple benefits, and weight loss is one of them. The dietary guidelines for Chinese residents recommend that adults consume 25-30 grams of dietary fiber per day.
Dietary fiber is divided into water-soluble dietary fiber and insoluble fiber. Water-soluble dietary fiber is a type of fiber that dissolves in water, such as pectin, algin, and konjac, which contain this type of dietary fiber. It has a sticky texture and can absorb a large amount of water in the intestines, keeping the stool soft. Insoluble fiber is a type of fiber that cannot dissolve in water and cannot be fermented by microorganisms in the colon. The best sources are whole grains, including wheat bran, rolled oats, whole wheat flour, brown rice, and whole-grain foods like quinoa, beans, vegetables, and fruits.
Why can dietary fiber help with weight loss?
Dietary fiber itself cannot promote weight loss, but it can promote good digestion and excretion of solid waste. Fiber is light in weight and bulky, and after consumption, it fills the stomach and requires a longer time to digest, extending gastric emptying time and making it easier to feel full, thus reducing calorie intake. Additionally, fiber in the intestines attracts fat and helps remove it from the body, which aids in reducing fat accumulation.
Five high-fiber foods
1. Oats
The high viscosity soluble fiber in oatmeal can slow down the digestive process in the stomach, keeping you feeling full. Oats can also promote bowel movements by increasing the volume of stool and adding moisture, working with fiber to enhance intestinal movement and support detoxification. Making steamed oats into a juice to drink is a great option, and you can also add other ingredients like apples or raisins when blending for added nutrition and further support for bowel health!
2. Matsutake mushrooms
Mushrooms are high in fiber, with matsutake having the highest fiber content, nearly 50%, which is higher than other mushrooms like shiitake. Eating more matsutake helps beneficial gut bacteria synthesize various vitamins, promotes gastrointestinal movement, not only aids in detoxification but also helps with weight loss. However, matsutake can be rare, so if you don't want to eat matsutake for weight loss, you can consider using shiitake mushrooms as a substitute.
3. Black beans
A cup of black beans contains 15 grams of fiber and about 15 grams of protein. Their deep black color represents their rich flavonoids, and foods with earthy tones are rich in antioxidants. When you add beans and other high-fiber foods to your diet, remember to drink plenty of water.
4. Celery
Celery is rich in fiber, so it's known as a "high-fiber food," promoting intestinal movement and detoxification. At the same time, celery has a very low calorie count, and it's about 95% water, with one stalk containing only about 4 to 5 calories (normal adults need about 1,500-2,000 calories per day). Therefore, celery is an excellent food for weight loss. Consider eating more of it when trying to lose weight.
5. Bamboo shoots
Bamboo shoots contain rich insoluble dietary fiber, which has a beneficial effect on intestinal health. They are also high in sodium, which can effectively prevent edema. Additionally, bamboo shoots have a good diuretic effect, helping the body to expel alcohol more quickly and providing a good effect in preventing hangovers.
